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Part 1: Breathing techniques.

I have written blogs a while ago about how aromatherapy and Bach Flower therapy can help with headaches. But there are many more things that can have a positive effect on headaches. In the upcoming series of blogs I will go deeper into how mindfulness can help with headaches.

What exactly is mindfulness?

You hear the term everywhere, mindfulness. When I went to my first mindfulness therapist in 2011, I had no idea what to expect. It was just starting to become a ‘normal’ form of therapy. Now it has become an indispensable part of therapy. But what exactly is it?

Very simply put: Mindfulness is nothing more than being present in the moment, with an open attention to everything you experience without judging it.

By being consciously present in the moment, and allowing yourself to pay attention to everything you experience without judging, you can release a lot of tension. This has a positive effect on your headache.

What is mindfulness?
What is mindfulness not?

What is mindfulness NOT?

I also think it is important to also mention what mindfulness is NOT. Because there seem to be quite a few misunderstandings about that.

  • A way to avoid problems.
    First of all, mindfulness is NOT a way to avoid problems. Mindfulness is not about ignoring difficulties or unpleasant emotions. It is about becoming aware of what is happening in the present moment, without running away from difficult emotions or feelings.
  • A quick fix.
    Mindfulness is NOT a quick fix for all your problems. It is not an instant remedy for stress or other problems. Mindfulness requires practice and patience and the results come very gradually.
  • Suppressing thoughts.
    Mindfulness is NOT about suppressing or stopping your thoughts. Mindfulness is about experiencing and observing your thoughts without getting sucked into them, and then lovingly and without judgment letting them go.
  • Always being calm and zen.
    It is a misconception that if you are mindful, you will always be peaceful and calm. Mindfulness can help you respond to stressful situations with peace, but it is not a tool (and certainly not a guarantee) for constant calm and tranquility.
  • A religion or spiritual belief
    Although mindfulness has its roots in Hinduism and Buddhism, it is NOT a religious practice. Mindfulness can be practiced by people of very diverse backgrounds and beliefs, without the need for spiritual beliefs.
  • An avoidance of planning or reflection
    Mindfulness is about being present in the present moment, but it does NOT mean that you can’t think about the future or the past. It simply helps you be aware of when your mind is wandering, so that you can choose when to plan or reflect.

Mindfulness techniques and headaches.

Now that we know what mindfulness is and especially what it is not, we can delve a little deeper into the various techniques that can help you relieve and prevent headaches. In this first blog of the series, I will delve deeper into the breathing techniques.

Breathing techniques.

Breathing techniques are ideal for immediate relief from your headaches, as they help you release tension. You can find various breathing techniques on the internet. The most well-known are:

  • Abdominal breathing (Diaphragmatic breathing
    With this exercise, you focus on breathing from your belly, instead of from your chest.
    • Breathe in deeply through your nose and let your belly bulge. Then breathe out slowly through your mouth, relaxing your belly again. You can place your hand on your belly to better feel that your breathing goes to your belly.

      The benefit of this exercise is that it helps to activate the parasympathetic nervous system, which ensures relaxation.
  • 4-7-8 breathing.
    This is a rhythmic breathing technique that helps reduce stress and anxiety.
    • Breathe in through your nose for 4 counts, hold for 7 counts, and breathe out through your mouth for 8 counts.

      The benefit of this exercise is that it slows down the heart rate and promotes a sense of calm.
  • Body scan breathin
    With this breathing technique, you combine conscious breathing with the awareness of sensations in your body.
    • Close your eyes and consciously bring your breathing to the different parts of your body. Start at your feet and work your way up via your legs and your stomach to your chest, your arms, your neck and your head. Make a short stop at each part of your body to feel what you feel there.

      The benefit of this exercise is that it helps you to release the tension in your body and increase your body awareness.
  • Nose breathing (Ujjayi breathing).
    This breathing technique comes from yoga and is often used during meditations and yoga exercises.
    • Breathe in through the nose and breathe out through the mouth, softly saying ‘ahhhhhhh’. You will feel your throat tightening slightly, which is good. You can also imagine yourself sitting in front of a mirror and breathing condensation against it.

      Practice a few times with your mouth open, then close your mouth and breathe through your nose, making a ‘rushing’ sound in your throat on the exhale, as long and regularly as possible.

      The benefit of this exercise is that it relaxes the mind and strengthens your focus.
  • Alternate Nostril Breathing (Nadi Shodhana).
    This breathing exercise helps to create balance between the left and right hemispheres of the brain.
    • Take your nose between your thumb and index finger. Now close one nostril with your thumb and inhale through the other nostril. Then inhale through that nostril, close it, open the first nostril and exhale. Alternate and repeat.

      The benefit of this exercise is that it restores emotional balance and reduces stress.
  • Counting Breathing.
    Counting while breathing helps you focus and maintain calm. It also helps you slow down and stop racing thoughts. After all, you can’t count and think at the same time.
    • Breathe in through your nose while counting to 4. Then breathe out while counting to 4 again. If you feel comfortable, you can extend the number of counts.

      As a variation on this exercise, you can count to 10 while breathing, with 1 being the inhale, 2 the exhale, 3 the inhale, etc. until you reach 10. Then start again at 1.

      The benefit of this exercise is that it helps you focus and reduce worry.
Breathing exercises

Although breathing exercises are generally safe, there are a few things to be aware of.

  • Don’t force your breathing. The idea is for a breathing exercise to be relaxed and natural.
  • Some breathing exercises, especially those that require you to hold your breath for a certain amount of time or to breathe in and out quickly, can cause dizziness. If you feel dizzy, stop the exercise until you feel better.
  • Some breathing exercises, especially those that require you to breathe in and out quickly and shallowly, can trigger hyperventilation. These are not the best exercises to do if you are prone to hyperventilation.
  • Always make sure that you are sitting or lying comfortably during a breathing exercise. An uncomfortable position can cause unnecessary tension in the body and distract from the exercise.
  • If an exercise feels uncomfortable or causes stress, stop the exercise or adjust the exercise in a way that feels good for you. Always listen to your body when doing breathing exercises.
  • For people with certain health conditions, such as asthma, COPD, heart problems or anxiety disorders, it is wise to consult a doctor or specialist before starting an intensive breathing technique.
  • Do not do breathing exercises right after a heavy meal. It is best to wait 1 to 2 hours after eating before starting breathing exercises.
  • Although breathing exercises can be very helpful, it is important not to overdo it. If you are not used to breathing exercises, build them up slowly at first.
  • Breathing exercises can sometimes bring emotions or old tensions to the surface, especially if you do deeper exercises such as a body scan or longer meditation with breathing. If you notice that this brings up emotions, try to observe your experience without judgement. If it feels too intense, pause and resume later.
  • Think carefully about your own safety. Just do breathing exercises at home on your bed, on the couch or in your favorite chair. In any case, do NOT do them in the pool or a bathtub, in the car or on the bike.

Are you curious after reading this blog whether and how I could help you? Then send me a message on Instagram. Or contact me via the contact form.

Every month I raffle 2 free headache sessions. During this free session I will look at your headache and its cause with you. I will look at the limiting beliefs that are lurking under the surface and resolve them for you. In addition, I will give you some tips and advice that you can immediately start using to experience less headaches immediately after the session.

My client Karin said about this session: “Immediately after the session I already experienced much less headaches”.

Do you want a chance to win one of those sessions? Then fill in the form here to participate.

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