Whether you’re managing a migraine or trying to prevent one, these simple exercises can help you tap into calm and reduce tension.
Mindful breathing
This is my go-to recommendation for patients, especially when they’re in the thick of a migraine.
How to do it: Sit or lie down comfortably. As you breathe, tune in to the experience as if you were a scientist studying the breathing process. Observe the way it feels as air moves freely in and out of your body. Notice the movements, the sounds, and the rhythm of each breath. If your mind wanders away from the breath, simply acknowledge the distraction and then gently bring your attention back to the breathing. Continue for two to five minutes.
Why it works: Mindful breathing reduces overall stress and can calm the nervous system, which in turn can help reduce migraine triggers and/or migraine intensity.
Body scan meditation
This is a gentle way to tune in to your body and release stored tension.
How to do it: Start at your toes and move your attention slowly upward, noticing sensations in each area of your body. If you feel tension, imagine it dissolving with each exhale.
Why it works: Redirecting your focus to specific body parts can reduce stress and help you feel grounded.
Mindfulness for migraine pain management
It might sound counterintuitive but leaning into the pain can lessen its emotional grip.
How to do it: Close your eyes and focus on the pain. What does it feel like? Where do you feel it? Is it sharp or dull? Does it change with your breath? Be curious, not critical.
Why it works: Observing pain helps you detach from it emotionally, which can reduce its intensity.
Progressive muscle relaxation for migraine prevention
An effective technique for releasing tension you might not even realize you’re holding.
How to do it: Starting with your feet, tense each muscle group for five seconds, then release. Work your way up through your body.
Why it works: Releasing physical tension can lower overall stress and soothe the physical symptoms of migraines.
How to add mindfulness to your daily routine
Consistency is key to seeing long-term benefits. Think of mindfulness as preventive care for your brain and body. Here are some ways to incorporate it into your day:
- Morning reset: Spend 10 minutes breathing deeply before you start your day.
- Midday check-in: Pause for a body scan or short meditation during lunch.
- Evening wind-down: Try progressive muscle relaxation before bed to ensure restful sleep.
Apps like Headspace, Calm, and Insight Timer can guide you on your mindfulness journey, while websites like Mindful.org offer free resources so you can learn more about the process.
Building a migraine management plan
Mindfulness is one tool in the migraine relief toolbox. Pair it with other healthy habits, like staying hydrated, eating regular meals, and maintaining a consistent sleep schedule. Journaling your triggers—whether it’s skipped meals, specific foods, or weather changes—can also help you prevent future episodes.
And remember, it’s OK to ask for help. Whether it’s seeking guidance from a health care provider or delegating tasks when you’re feeling overwhelmed, support is essential.
