Make Migraines Less Painful With These 3 Yogic Practices(2023)


1. Pranayama or deep yogic breathing

  • Sit in a comfortable posture.
  • Inhale and exhale deeply through your nostrils.
  • While inhaling, expand your chest and then your belly. While exhaling, contract your belly and then your chest.
  • Continue this exercise for 10 rounds.
  • Now focus on taking longer exhalations than inhalations. For example, if you inhale for 3 seconds, exhale for 6 seconds. (The ratio needs to be 1:2)
  • Practice this for 6 rounds.

2. Anuloma Viloma or alternate nostril breathing

  • Sit in a comfortable posture.
  • Rest your left hand on your left knee, with the tips of your thumb and index finger resting on your left knee (jnana mudra).
  • With your middle and ring finger of the right hand, touch a point between your eyebrows. With your right thumb, close off the right nostril.
  • Start by inhaling deeply through your left nostril. Use your right ring finger to block the left nostril and exhale through the right. Switch sides and repeat. This completes one round of Anuloma Viloma.
  • Continue this for five to six rounds. Make sure that exhalations are longer than inhalations.
Practice this yoga pose consistently to see the benefits. 

3. Bhramari or humming bee breath

  • Sit in a comfortable posture with your hands in jnana mudra gently placed on your knees.
  • Keep your back straight and eyes gently closed.
  • Inhale deeply and while exhaling try to produce a humming sound at the back of the throat–like focusing only on the ‘m’ part of ‘aum’.
  • Continue this for nine to 10 breaths.

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