5 Best Breathing Exercises for People with Frequent Headaches
Headaches can cause work interruptions and fatigue. In this case, you can do simple breathing exercises to help your body relax and quickly fight the headache.
How do breathing exercises help fight headaches?
Headaches can affect stability, concentration and attention and interfere with daily activities.
Breathing exercises help relax, reduce stress and increase oxygen flow to the brain. When we are stressed or anxious, our breathing becomes more rapid, which can affect blood and oxygen flow, causing headaches.
By practicing deep breathing exercises that improve blood circulation, providing more oxygen to the body, can reduce stress and reduce the severity of headaches.
Additionally, deep breathing exercises activate the parasympathetic nervous system, triggering the relaxation response and helping to relieve tension headaches.
Breathing exercises for people with frequent headaches
Take a deep breath
Sit cross-legged in a comfortable position. Inhale deeply through your nose, expanding your belly as you inhale. Exhale, pushing all the air from your lungs through your mouth. Repeat several breaths.
Alternate Breathing
Sit comfortably but make sure to keep your back straight. Use the thumb of your right hand to close your right nostril and take a deep breath through your left nostril. Next, close your left nostril with your right ring finger and exhale through your right nostril. Inhale through your right nostril, then switch, closing your right nostril and exhaling through your left nostril. Repeat this sequence for several breaths.
Breathe 4 - 7 - 8
Sit comfortably on the floor or in a chair. Inhale through your nose for four seconds (count to 4). Maintain (hold your breath) for seven seconds (count to 7). Exhale slowly through your mouth for eight seconds. Repeat this cycle for several breaths.
Abdominal breathing
Lie on your back with one hand on your chest and the other on your belly. Take a deep breath through your nose, feeling your belly rise as you inhale. Exhale slowly through your mouth. Consciously take a deep breath using your diaphragm to draw deep breaths into your belly.
Box breathing
Inhale deeply through your nose for 4 seconds. Hold your breath for 4 seconds. Exhale slowly through your mouth for 4 seconds. Hold your breath again for 4 seconds. Repeat this cycle for several breaths.
Some notes when practicing breathing
Do these breathing exercises have side effects?
Although breathing exercises are generally safe for most people, some people may experience side effects such as lightheadedness, dizziness, or hyperventilation if they breathe too deeply or rapidly.
It is important to practice breathing exercises mindfully and at a pace that feels comfortable to you.
If you experience any side effects, stop the exercise immediately and consult a healthcare professional.
Should I do breathing exercises after meals?
Breathing exercises work best on an empty stomach. For optimal results, wait a few hours (2-4 hours) after eating to do any breathing exercises.
What substances should be avoided when doing breathing exercises?
Avoid drinking alcohol, smoking and caffeine before practicing breathing exercises because consuming them before practicing can reduce the effectiveness of breathing exercises and aggravate headaches or cause other serious complications.
