Migraines can be debilitating, causing intense headaches, sensitivity to light and sound, and a range of other symptoms that can significantly impact daily life. While medication is commonly used to manage migraines, some individuals seek alternative approaches for relief. One such approach is the practice of Pranayama, a set of breathing techniques from the yogic tradition. In this comprehensive guide, we will explore three pranayama for migraine relief. By incorporating these practices into your routine, you may find natural and effective ways to alleviate migraines and improve your overall well-being.

Pranayamas for Migraine Relief

1. Bhramari Pranayama For Migraine

How to do : 

1. Sit in a comfortable position with your eyes closed.
2. Place your index fingers gently on your ears to block out external sounds.
3. Take a deep breath in through your nose.
4. Exhale slowly and make a humming sound like a bee, keeping your mouth closed and your tongue resting gently on the floor of your mouth.
5. Repeat this process for several rounds, focusing on the sensation and vibrations created by the humming sound.

Benefits : Bhramari pranayama can be a great pranayama for migraine headaches. It is believed to have a calming effect on the mind and nervous system, which may help reduce migraine-related stress and tension.

2. Anulom Vilom For Migraine 

How to do:

1. Sit in a comfortable position with your spine erect.
2. Close your eyes and place your left hand on your left knee, using the chin mudra (thumb and index finger touching) if desired.
3. Gently close your right nostril with your right thumb and inhale deeply through your left nostril.
4. Close your left nostril with your ring finger, release your right nostril, and exhale through the right nostril.
5. Keeping the left nostril closed, inhale through the right nostril, then close it with the right thumb.
6. Release the left nostril and exhale through the left.
7. This completes one round. Continue for several rounds, alternating the breath between the nostrils.

Benefits : Anulom Vilom for migraine, works like magic. This pranayama is believed to balance the flow of energy in the body, calm the mind, and promote overall well-being. It may help reduce stress, a potential trigger for migraines.

3. Kapalbhati For Migraine 

How to do : 

1. Sit in a comfortable position with your back straight.
2. Take a deep breath in, and as you exhale forcefully, pull your navel back toward your spine, creating a quick and forceful burst of breath.
3. Allow the inhalation to happen passively and naturally.
4. Start with a few rounds and gradually increase the speed while maintaining a steady rhythm.

Benefits: Kapalbhati pranayama is believed to cleanse and energise the mind and body. It may help improve blood circulation and relieve stress, which can be beneficial for migraine management.

Conclusion 

If you suffer from migraines, exploring alternative practices to manage your condition can be worthwhile. Consider incorporating controlled breathing techniques into your daily routine and consult with a qualified instructor to learn and practise these techniques safely. Remember to prioritise your overall well-being by maintaining a healthy lifestyle, managing stress, and seeking medical advice when needed. By taking an active role in your migraine management and exploring various approaches, you can work towards finding relief and improving your quality of life.

Resource:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097897/

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