Sometimes the attack begins with visual disturbances and dizziness, followed shortly afterwards by pain. Migraines are torture – and much more than “just” a headache. What should you look out for when taking painkillers? For whom can an antibody injection provide relief? And which relaxation techniques can help to break the cycle of pain?

One in ten people suffers from migraines.

Ten percent of our population suffers from migraines, a neurological disease. The severe, mostly one-sided headaches are often accompanied by nausea, vomiting, and sensitivity to light and noise.

In about 15 to 20 percent of migraine patients, a so-called aura develops alongside the attack. It manifests itself through limitations and changes in vision and the field of vision; disturbances in the sense of smell, balance or speech can also occur.

Three easy exercises for progressive muscle relaxation

Exercise 1

  • Draw attention to the right hand.
  • Close your hand.
  • Tighten your hand and forearm muscles slightly, as if you were catching a butterfly.
  • Hold the tension for about 20 seconds and continue breathing calmly.
  • Relax!
  • Place your arm loosely on your thigh.
  • Feel what it feels like?

Exercise 2

  • Stretch the fingers of your hand and raise your hand slightly as if you were saying hello.
  • Hold tension for about 20 seconds.
  • Relax!
  • Feel what it feels like?

Exercise 3

  • Draw attention to the upper arm.
  • Bend your arm and raise your shoulder slightly.
  • Place your hand on the side of your neck or cheek as if you were thinking about something.
  • Maintain this position for about 20 seconds and continue breathing calmly.
  • Relax!
  • Feel what it feels like?

Targeted breathing techniques for relaxation

Breathing relaxation is a simple and effective relaxation method. The brain associates slow breathing with calm and relaxation. Unlike the heartbeat, for example, breathing can be easily influenced at will. The principle of breathing relaxation is therefore based on consciously slowing down the breaths.

 Here’s how:

  • Breathe in and out calmly without changing your breathing.
  • Focus on the air flowing in and out through your nostrils.
  • Feel the airflow at the entrance to your nose and notice the temperature of the air.
  • Be mindful of how your belly rises as you inhale and falls as you exhale.
  • Count along quietly and say “in” as you inhale and “out” as you exhale, or count “1 (inhale), 1 (exhale), 2 (inhale), 2 (exhale), …”.
  • When you have counted to 10, start again at 1.
  • Notice how a state of relaxation slowly sets in.
  • You can do the exercises sitting or lying down, the main thing is that your posture feels good

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