Certain types of meditation may help ease or reduce migraine symptoms. This may be because meditation reduces the stress that triggers migraines.
Some studies suggest that mindfulness-based stress reduction (MBSR) training, which includes meditation, may reduce migraine frequency. However, large-scale studies are needed to confirm this.
In this article, we’ll discuss meditation for migraine relief, including if it works, how it works, which type is best, and how to try it.
There is both research-based and anecdotal evidence to suggest that some types of meditation may be an effective way to reduce migraine attacks.
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The researchers concluded that MBSR may be beneficial for people who experience migraines, but noted that further research is needed to confirm this.
Although there is research showing that meditation may help reduce the frequency and severity of migraine episodes, there is little evidence to suggest that meditation can reduce pain after a migraine episode has started.
However, research is being conducted on the effects of meditation on acute pain in general.a
It’s not clear how meditation helps people with migraines. One theory is that it reduces stress.
A 2019 research review suggests that mindfulness meditation affects stress pathways in the brain, changing brain structure and activity in areas that control attention and emotion.
Long-term meditation improves your ability to manage stressors and gives you better control over your cognitive and emotional responses.According to my senior
The majority of research on meditation for migraine relief has focused on mindfulness meditation. This type of meditation encourages people to pay attention to the present moment.
There are many different approaches to meditation, from secular to spiritual.another
- spiritual meditation. This study involved focusing on positive phrases about God or God.
- Secular meditation that focuses on the inner world. This includes focusing on positive words about yourself.
- Externally focused secular meditation. This includes focusing on phrases related to your environment.
- Gradual muscle relaxation. Tense and relax individual muscles in your body.
Participants practiced these types of meditation for 30 days. Each group experienced some improvement in headache frequency, but only the mental meditation group showed a statistically significant reduction. People in this group also used fewer migraine medications.
It’s unclear why this type of meditation seemed to be the most effective, but researchers found that the spiritual component of meditation may help people feel more supported and have coping strategies. I theorize that it is.
Learn more about the different types of meditation.
You can try meditation at home. Start with as short a time frame as you like. You can start with 1 minute and gradually increase the time, or you can try a program or app that guides you through a beginner course.
For those new to meditation, mindfulness meditation is one of the most well-researched and approachable forms of meditation. To try it out:
- Sit in a chair with your feet on the floor, or find a comfortable place to sit cross-legged.
- Close your eyes and take a few deep breaths in and out.
- Bring your attention to the present moment. Some people may find it helpful to focus on their breathing.
- When a thought comes to you, notice it and gently bring your focus back to the present.
- Continue this for as long as one wishes. When you’re ready, take a few final breaths and open your eyes.
Some people may experience a headache after meditating. This could be because you are sitting in an uncomfortable or unnatural position, causing tension in your body.
For this reason, it’s important to make meditation comfortable rather than forcing your body into a certain position. People who have difficulty sitting without back support may prefer to sit in a chair or lie down on a mat.
You may also find it easier to approach meditation by starting with short sessions and increasing them over time.
If meditation continues to give you headaches after making these adjustments, you should consult your doctor.
There are several reasons why meditation has this effect. For example, meditation may improve your ability to manage stress, which is a potential trigger for migraines. However, scientists are still studying how it works.
Mindfulness meditation can be tried at home or in a group setting. There are a variety of classes, apps, and programs to help people get started. Meditation is most effective when practiced regularly, so it may take some time to see any beneficial effects.
