How do breathing exercises help fight headaches?
Headaches can affect stability, concentration and attention as well as interfere with daily activities.
Performing breathing exercises helps relax, reduce stress and increase oxygen flow to the brain. When we are stressed or worried, breathing becomes more rapid, which can affect the amount of blood and oxygen circulating, causing headaches.
By practicing deep breathing exercises that improve blood circulation, providing more oxygen to the body, it can reduce stress and reduce the severity of headaches.
Additionally, deep breathing exercises activate the parasympathetic nervous system, triggering the relaxation response and helping relieve tension headaches.
Breathing exercises for people who often have headaches
Deep breath
- Sit cross-legged in a comfortable position.
- Inhale deeply through your nostrils, your abdomen rising as you inhale.
- Exhale, pushing all the air from your lungs through your mouth.
- Repeat several breaths.
Breathe alternately
- Sit down comfortably but make sure to keep your back straight.
- Use the thumb of your right hand to close the right nostril and take a deep breath through the left nostril.
- Next, close the left nostril with the right ring finger and exhale through the right nostril.
- Inhale through the right nostril, then switch, closing the right nostril and exhaling through the left nostril.
- Repeat this sequence for several breaths.
How to practice alternate breathing to fight headaches.
Breathe 4 – 7 – 8
- Sit comfortably on the ground or in a chair.
- Inhale through your nostrils for four seconds (count to 4).
- Maintain (hold) your breath for 7 seconds (count to 7).
- Exhale slowly through your mouth for 8 seconds.
- Repeat this cycle for several breaths.
Abdominal breathing
- Lie on your back with one hand on your chest and the other on your stomach.
- Take a deep breath through your nose, feeling your belly push up as you inhale.
- Exhale slowly through your mouth.
- Consciously breathe deeply using your diaphragm to inhale deeply into your abdomen.
Box breathing
- Inhale deeply through your nose for 4 seconds. Maintain 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 respiratory 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 quickly.
It's important to practice breathing exercises mindfully and at a pace that feels comfortable to you.
If you experience any side effects, stop exercising immediately and consult a healthcare professional.
Should you practice breathing exercises after meals?
Breathing exercises work best on an empty stomach. For optimal results, wait several hours (2 – 4 hours) after eating to perform any breathing exercises.
What substances should be avoided when performing breathing exercises?
You should avoid drinking alcohol, smoking and caffeine before breathing exercises because consuming them before practicing can reduce the effectiveness of breathing exercises and aggravate headaches or can cause other serious complications.
