The Impact of Diaphragmatic Breathing in Reducing Stress and Headache/Migraine Attacks

Stress is reported as the number one trigger in headache and migraine sufferers. It can come in many forms, including both emotional and physical stressors, which leads to an increase in the stress hormone, cortisol. There are many exercises that can be used to help decrease stress which can help to decrease your headaches and migraines, but one very effective and easy way is through breathing exercises.

The simple breathing exercise, known as diaphragmatic breathing, consists of breathing through your mouth while trying to actively control your abdomen –your belly button is one of the primary focus points. Basically, you are using your diaphragm, a large muscle in your chest, to breathe. This type of breathing has benefits beyond just alleviating headache symptoms; it can also help with everything from digestion and even lowering blood pressure.

 

The benefits of diaphragmatic breathing

There’s a reason these exercises are so popular —it’s because they actually work wonders! The exercises stimulate the vagus nerve, which helps control heart rate, blood pressure and some of the secondary signals in the brain, like anxiety and pain.

One study showed that long-term and vigorous use of the diaphragmatic breathing methods was linked to significant reductions in the incidence, intensity, and recurrences of migraines and headaches. Other research has found practising diaphragmatic breathing in conjunction with other types of therapy, such as cognitive-behavioural therapy, showed similar efficacy in reducing stress and anxiety and improving quality of life in people with migraine headaches.

Breathing exercises can also help protect your respiratory system as you age. While you may not be able to do as many repetitions of diaphragmatic breathing today due to increased time spent staring at a computer screen, it can still be a useful and simple exercise to strengthen the vagus nerve and create better breathing patterns.

 

How do I breathe effectively?

Many of us carry a constant stress level and don't even realize it. After a long day, our muscles tend to become tight, and our jaws are slightly clenched. We may feel fine on the outside by our body is experiencing mild stress. This is where slow breathing works its magic. It will improve your sleep, happiness, and overall health.

You can break the cycle of stress and inflammation by taking a deep, four-second inhale, sitting upright, and feeling your chest rise. Then, take a four-second exhale, while relaxing your neck, shoulders, and chest.

Deep breathing for ten minutes every morning also has a profound impact on headache prevention and performance in all areas of your life. Breathing is an excellent way to reduce migraine pain and inflammation, as well as to prevent them from happening. Make these breathing exercises a habit and notice how much better you feel.

 

Can meditation help reduce stress?

Meditation is something you should consider if you don't believe it. Harvard researchers recently discovered that meditation could increase grey matter in the brain responsible for memory, learning, and emotional regulation. It further showed that the brain grows positively in just eight weeks through constant meditation. John Hopkins University has also found that meditation can provide as much relief from stress as antidepressants. A 2012 study of 163 examinations revealed that it helps with negative feelings, uneasiness and learning. The pace of stroke, coronary disease, and passing has been reduced by reflections (48%).

Notice how people who meditate seems to have reached Nirvana? Well, it’s because your mind and body are in a state of relaxation where stress, anxiety, headaches, and migraines are controlled and mitigated. So, the next time you are under a lot of pressure, breathe and meditate. It will not only give you a minute of peace, but it will also improve your brain functions.

Breathing exercises are a quick, easy, and effective way to help modulate perceived stress and help manage headaches and migraines. Best of all, they are FREE! Why not try today?

If you are sick or suffering from headaches and/or migraine and are looking for a better way, call us today on (03) 9486 7543 to book in for an initial consultation with one of our practitioners so that we can help you find a better answer to your pain.