Relaxation techniques for migraines and headaches

Consider these questions on migraines and headaches before visiting your doctor:

What relaxation techniques can I use to help my headaches?

To relax and cope with migraines and headaches, you need to first become familiar with your own breathing patterns and then change them in ways that will help you to relax. Your breathing pattern is often disrupted by changes in emotion. People who are anxious tend to hold their breath and speak in a high-pitched voice as they exhale. While people who are depressed tend to sigh and speak in a low-pitched voice as they exhale.

Below are a few relaxation exercises. First, make sure you are in a quiet place that is free of distractions, that your body position is comfortable, and that you are in a good state of mind. Try to block out worries and distracting thoughts:

• Rhythmic breathing: If your breathing is short and hurried, slow it down by taking long, slow breaths. Inhale slowly then exhale slowly. Count slowly to five as you inhale, and then count slowly to five as you exhale. As you exhale slowly, pay attention to how your body naturally relaxes. Recognising this change will help you to relax even more.
• Deep breathing: Imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow exhalation, you should feel more relaxed.
• Visualised breathing: Find a comfortable place where you can close your eyes and combine slowed breathing with your imagination. Picture relaxation entering your body and tension leaving your body. Breathe deeply, but in a natural rhythm. Visualise your breath coming into your nostrils, going into your lungs and expanding your chest and abdomen. Then, visualise your breath going out the same way. Continue breathing, but each time you inhale, imagine that you are breathing in more relaxation. Each time you exhale imagine that you are getting rid of a little more tension.
• Progressive muscle relaxation: Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice your headache, if you have one, and other areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice - if it hurts, stop. Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed.
• Relax to music: Combine relaxation exercises with your favourite music in the background. Select the type of music that lifts your mood or that you find soothing or calming. Some people find it easier to relax while listening to special relaxation tapes, which provide music and relaxation instructions.
• Mental imagery relaxation: Mental imagery relaxation, or guided imagery, is a proven form of focused relaxation that helps create harmony between the mind and body. Guided imagery teaches you how to create calm, peaceful images in your mind - a "mental escape". Identify what you are saying to yourself about what is going on with your migraines or headaches. It is important to identify negative thoughts and develop healthy, positive thoughts. By saying positive things to yourself, you can counteract negative thoughts and emotions. Here are some positive statements you can say to yourself:
  • I must let go of things I cannot control.
  • I am healthy, vital and strong.
  • There is nothing in the world I cannot handle.
  • All my needs are met.
  • I am completely and utterly safe.
  • Every day in every way I am getting stronger.