Relaxation Exercises for Migraine
Evidence-based relaxation techniques — breathing, progressive muscle relaxation, and simple meditation — to help reduce the frequency and intensity of migraine attacks.
What is inside this guide?
This guide presents non-pharmacological techniques for self-managed migraine care:
- Diaphragmatic breathing: step-by-step instructions to relieve tension
- Progressive muscle relaxation (PMR): a full-body sequence from feet to head
- Simple focus meditation: 5–10 minute techniques to reduce stress-triggered migraine
- Migraine diary: a table to track triggers, duration, and attack intensity
- Common trigger identification: food, sleep patterns, hormonal, and environmental factors
- Acute attack management plan: a sequence of actions when migraine begins
These techniques are most effective as a complement to prescribed medication, not a replacement.