Breathing Exercises for Migraines
Vagal stimulation as a drug-free migraine management tool
Migraines involve autonomic nervous system dysfunction — the trigeminal-vascular system overactivates, causing vasodilation, inflammation, and pain. The vagus nerve acts as a natural brake on this process. Clinical vagus nerve stimulators (like gammaCore) are FDA-approved for migraine treatment. Breathing exercises activate the same nerve through a non-invasive, free pathway.
A 2021 study in Cephalalgia (the journal of the International Headache Society) found that heart rate variability biofeedback — which primarily uses slow breathing to maximize vagal tone — reduced migraine frequency by 43% and acute medication use by 52%. Participants practiced 10-15 minutes of slow breathing daily at their resonance frequency (approximately 6 breaths per minute).
The optimal protocol for migraine management is daily coherence breathing (5.5s in, 5.5s out) for 10-15 minutes. This maximizes HRV and vagal tone, building long-term resilience against migraine triggers. During a prodrome (the warning phase before a migraine), 4-7-8 breathing can sometimes abort an episode by activating the vagus nerve before the cascade fully develops.
Benefits
- Activates the same vagus nerve pathway as FDA-approved migraine stimulators
- Reduces migraine frequency by 43% and medication use by 52% (Cephalalgia, 2021)
- Daily coherence breathing builds baseline vagal tone — reducing trigger sensitivity
- 4-7-8 during prodrome may abort migraines before they fully develop
- No drug interactions — safe to combine with triptans, CGRP inhibitors, and preventives
Frequently Asked Questions
Can breathing exercises prevent migraines?
Regular daily practice (10-15 minutes of coherence breathing) has been shown to reduce migraine frequency by 43%. This is a preventive effect from building vagal tone over time. It's not instant — expect 4-6 weeks of daily practice before noticing frequency reduction.
Should I breathe during a migraine?
During a full migraine, breathing exercises can reduce associated anxiety and muscle tension, but they're less effective at stopping an established attack. The best use is during the prodrome — if you catch the warning signs and immediately do 5-10 minutes of 4-7-8 breathing, you may prevent the migraine from fully developing.
Which breathing technique is best for migraines?
Daily: coherence breathing for 10-15 minutes (builds vagal tone). During prodrome: 4-7-8 breathing for 5-10 minutes (strong vagal activation). During an attack: gentle diaphragmatic breathing with extended exhale to manage pain and anxiety. Avoid any technique that raises blood pressure or causes head movement.
Related Breathing Exercises