For those who suffer from migraine headaches, the severe pain can be debilitating and make it impossible to cope with everyday tasks. However, researchers at Wake Forest Baptist Medical Center have found that meditation can help alleviate migraine pain and even reduce the frequency of these headaches.
The Power of Meditation
Although stress is a well-known trigger for migraines, research supporting the benefits of mind-body interventions for migraines is limited, says researcher Rebecca Erwin Wells, an assistant professor of neurology at Wake Forest Baptist. The study focused on examining the effects of mindfulness-based stress reduction (MBSR) as a way to reduce the burden of migraine headaches. Participants learned MBSR techniques through eight weekly classes and practiced these techniques for 45 minutes at a time, five days a week.
The results showed that participants had fewer migraines that were less severe. Moreover, the secondary effects included shorter headaches and less disabling migraine episodes. Increases in mindfulness and self-efficacy were also observed. The therapy may not be a cure-all for migraines, but it can make it easier to cope with severe headaches and cause them to end sooner.
How Meditation Works for Migraines
Meditation can help with migraines by calming the nervous system and decreasing the production of stress hormones. Cortisol, for instance, is a hormone released in response to stress that can trigger inflammation and pain, including migraines. Through meditation, you can potentially lower the production of cortisol and other stress hormones, thereby reducing the risk of migraines.
Meditation can also teach migraine sufferers how to better respond to pain and discomfort. By learning to observe sensations without reacting to them, you can reduce the intensity of these sensations, ultimately improving your ability to cope with pain.
Types of Meditation Techniques
There are several methods of meditation that can help reduce migraine headaches. These techniques include:
- Mindfulness meditation: Mindfulness involves focusing on the present moment without judgment, allowing thoughts to come and go without becoming attached to them or reacting to them. This form of meditation is often practiced while engaging in activities such as walking, eating, or simply sitting in a quiet space.
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Body scan meditation: The body scan is a technique where you mentally “scan” your body from head to toe, focusing on each part of your body and tensing then relaxing the muscles to become more aware of bodily sensations and tension.
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Loving-kindness meditation: This method involves focusing on sending love and positive energy to yourself, loved ones, and eventually, everyone in the world. Cultivating a positive mindset has been shown to reduce stress and contribute to overall well-being.
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Breathing exercises: Focusing on your breath is a simple and effective way to meditate. Breathing exercises can help you regulate your stress response, lower blood pressure, and improve overall mental and emotional well-being.
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Guided imagery: Engaging in guided imagery can involve listening to a recorded script or live guidance, which helps you visualize a peaceful, relaxing scene. Immersing yourself in this visualization can help decrease stress and calm the mind, potentially reducing the likelihood of migraines.
Incorporating Meditation into Your Routine
For those looking to incorporate meditation into their routine as a way to reduce migraines, it is recommended to start slow and make meditation a habit. Begin with just a few minutes a day and gradually increase the duration as you become more comfortable with the practice. Consistency is key, as the more regularly you practice meditation, the more effective it will be in managing your headache pain and other symptoms.
In Conclusion
Meditation offers a natural, drug-free way to fight against migraines and can improve your overall quality of life. By practicing mindfulness and other meditation techniques, you can potentially lower the frequency and intensity of migraine headaches, effectively managing the pain without relying on medication.
