| One of the most valuable and natural migraine | | | | Place one hand gently on your chest and the |
| relief skills that every migraine sufferer should | | | | other hand on your belly. Breathe in slowly to the |
| master is diaphragmatic breathing. Diaphragmatic | | | | count of five through your nose, and then exhale |
| breathing involves breathing deep into the belly | | | | slowly to the count of five through your nose. |
| rather than breathing shallowly into the chest. | | | | Pay attention to your belly as it rises with each |
| Learning to breathe deeply into your belly and | | | | inhalation. Focus on the expansion of your belly. |
| engaging your diaphragm muscle more fully will | | | | Use your diaphragm muscle to support your belly |
| support you in dilating your arteries. Learning to | | | | in expanding. |
| maintain this dilation will help you greatly in | | | | Also pay attention to the hand you have placed |
| achieving natural migraine relief. | | | | on your chest. Is it moving a lot with each |
| With practice, diaphragmatic breathing will become | | | | inhalation? Is your chest rising more than your |
| your new normal way of breathing. You will not | | | | belly? Your belly should be doing most of the |
| need to think about it so much because it will | | | | work as you inhale and your chest should only be |
| become natural and automatic for you. | | | | expanding slightly. Try to focus on letting your |
| Diaphragmatic breathing will also ease much of the | | | | diaphragm do 80% of the work as you breathe. |
| muscle tension that we create when we practice | | | | With practice, you will gain greater control over |
| shallow and thoracic breathing. In thoracic | | | | your diaphragm and this way of breathing will |
| breathing, (which unfortunately is the norm for | | | | become more effortless. In time, this will become |
| many of us) we activate our neck, shoulder and | | | | an automatic natural migraine relief habit that you |
| back muscles far more than necessary. Thoracic | | | | won't need to initiate because it will naturally take |
| breathing will not support you in keeping your | | | | over for you. |
| arteries dilated. We create tension this way and | | | | Natural Migraine Relief Breathing Cues: |
| this same tension can sabotage your quest to be | | | | Throughout your day it can be helpful for you to |
| migraine free. Your neck, back and shoulder | | | | create cues for yourself to take a few deep |
| muscles are used very little when practicing | | | | diaphragmatic breaths. For example, you could |
| diaphragmatic breathing. | | | | decide that every time your phone rings before |
| Diaphragmatic breathing is one of the easiest skills | | | | you answer the phone you will take one deep |
| you can master for natural migraine relief. You will | | | | diaphragmatic breath. When you are driving in |
| likely feel the affects quickly experiencing a | | | | your car you could use every red light you hit as |
| warming in the hands and feet, muscle relaxation, | | | | a cue to take one deep diaphragmatic breath. |
| and a sense of greater calm. | | | | My favorite cue comes from my dog. Every time |
| In the beginning, when you practice diaphragmatic | | | | he lets out a big sigh, (which he does about 20 |
| breathing you might notice that your diaphragm | | | | times throughout the day when I'm home with |
| feels tight, weak or even tires easily. Remember, | | | | him) I follow his lead and I take one deep |
| if you have been a thoracic breather for a long | | | | diaphragmatic breath. Choose cues for yourself |
| time your diaphragm will need a little time to | | | | that will signal you to breathe deeply into your |
| adjust to this new way of breathing. That's | | | | belly often. I know a gal who uses Facebook as |
| perfectly normal. Just beginning with 5-10 minutes | | | | her primary cue for diaphragmatic breathing. |
| of diaphragmatic breathing a day is a wonderful | | | | Every time she receives a message from |
| way for you to develop this natural migraine relief | | | | someone on Facebook she takes a slow, deep |
| breathing habit. Give your body time to adjust | | | | breath into her belly and fully exhales before |
| and practice increasing the amount of time you | | | | opening her message. |
| spend developing this much healthier way of | | | | The point is, make your natural migraine relief |
| breathing. | | | | cues fun and memorable and make sure you act |
| Diaphragmatic Breathing Exercise for Natural | | | | on these cues frequently. Remember that keeping |
| Migraine Relief: | | | | your arteries dilated with diaphragmatic breathing |
| To begin, lie down on your back as this is the | | | | is one of the most important steps you can take |
| easiest way to practice getting the hang of it. | | | | in becoming migraine free. |