Relaxation Techniques for Migraine

Relaxation techniques are a key part of migraine prevention. Why they are important, what happens in the body during relaxation, and which exercises are effective are explained here.

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Last updated: February 6, 2024

Relaxation is a vital element in preventive migraine therapy. When practiced regularly, it can help reduce the occurrence of migraine attacks. Proven relaxation techniques include Progressive Muscle Relaxation (PMR), Autogenic Training, and various forms of breath meditation.

This article explores why relaxation techniques can prevent migraines and headaches, how relaxation impacts your body, and how to integrate these practices into your daily routine.

What Helps with Migraines?

In several of our blog articles, my colleagues and I have shared various therapeutic approaches and tips for managing migraines. It’s important to distinguish between treating an acute attack and preventing migraine episodes.

Preventive migraine therapy includes both prophylactic medications and active approaches like exercise and relaxation techniques. Clinical studies show that these methods, when practiced consistently, can reduce the frequency and severity of migraines by an average of 40%.

Why Do Migraine Patients Need Relaxation?

A genetic predisposition to sensory processing disorders is often discussed as a potential cause of migraines. This theory suggests that the “migraine brain” operates under constant high tension, making it particularly sensitive to certain triggers. Many people with migraines are familiar with sensitivities to smells, noise, or light.

Other factors such as stress, activity level changes, sleep disturbances, blood sugar fluctuations, and hormonal shifts can disrupt the sensitive migraine-prone brain. For example, “weekend migraines” may occur due to changes in routine, such as sleeping in, reduced caffeine intake, or relaxation.

Regular relaxation exercises help the brain “calm down,” making it more resilient against migraine attacks.

For a deeper understanding, consider exploring the “tipping point theory” and the migraine cycle, which explain why triggers sometimes provoke an attack and sometimes do not.

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The Science: Does Relaxation Help with Migraines?

Numerous studies have demonstrated that regular relaxation practices significantly reduce the frequency of migraine attacks. The medical guidelines on relaxation techniques and cognitive behavioral therapy for migraines and headaches state:

“Relaxation techniques aim to reduce overall activation levels. In addition to a general relaxing effect, they also dampen central information processing… Relaxation reduces anxiety, which increases pain tolerance and decreases subjective pain perception.”

Studies have even shown that relaxation techniques can be as effective as medication for migraine prevention. A meta-analysis on psychological interventions for migraines found no significant differences in outcomes between behavioral therapy, biofeedback, and relaxation training, confirming the effectiveness of relaxation as a non-pharmacological intervention.

What Happens in the Body During Relaxation?

Regular relaxation exercises lead to mental calmness and induce a range of physical changes, including:

Altered brain electrical activity
Damped information processing in the brain
Relaxation of muscles
Steadier and slower breathing
Slower heart rate
Blood vessel dilation
Lower blood pressure

Deep relaxation states activate alpha waves in the brain, marking the transition between wakefulness and sleep. This state reduces brain activity and helps prevent migraines, extending the pain-free period between attacks.

Everyday activities like walking, reading, or enjoying a cup of tea can relax you, but structured relaxation exercises have a deeper and more significant impact.

Note: Relaxation techniques may not suit everyone. Individuals with psychosis or hypochondria should consult a psychiatrist first. Also, while relaxation techniques can help with tension headaches, they are not recommended during a migraine attack. For acute migraines, techniques like guided imagery may be more beneficial.

Which Relaxation Techniques Help with Migraines?

Progressive Muscle Relaxation (PMR)

Developed in the early 1970s, PMR systematically relaxes large muscle groups by alternating tension and relaxation. Studies confirm that regular PMR practice over several weeks reduces migraine frequency and modulates central information processing.

Autogenic Training

Autogenic training uses suggestion to transition from tension to relaxation. Phrases like “I am completely calm and relaxed” are repeated to induce a state of calm. This technique has proven effective in alleviating headache symptoms and reducing the need for pain medication.

Breath Meditation

Focusing on your breath can calm your thoughts and promote relaxation. A 2007 study found that yoga, breath techniques, and meditation significantly reduced migraine days, pain intensity, medication use, anxiety, and depression.

Yoga combines breath meditation with physical exercise, offering dual benefits. However, even without yoga, breath meditation is easy to learn and highly effective.

How Often Should You Practice Relaxation?

Consistency is key. Daily practice is ideal, but if that’s not feasible, aim for at least three sessions per week. Start with one technique to build familiarity and create a routine.

Tips for Building a Routine:

Integrate relaxation into your daily schedule. For instance, my morning routine includes a cup of coffee, gratitude journaling, and a 10-minute relaxation exercise before starting my day. On some days, I follow this with endurance exercise—another effective migraine prevention strategy.

Whether sitting or lying down, make sure you’re comfortable. Sitting is preferred to avoid falling asleep during the exercise.

Conclusion

Relaxation techniques such as Progressive Muscle Relaxation, Autogenic Training, and Breath Meditation, along with guided imagery, are powerful non-pharmacological methods for preventing migraines and reducing headache intensity. These practices can improve quality of life for migraine sufferers by reducing pain and medication use.

All you need is 10 minutes, a guided instruction, and a quiet place. Good luck!

Sources

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About the Author

Miriam Jansen

Miriam had to give up her job due to chronic migraines - and became a migraine expert during this time. The migraine helped her to make a radical change in her life: She now lives as a digital nomad in her bus and works as a copywriter & as a shepherdess on an alp.