Therapeutic exercise
Box Breathing
A four-count breathing technique with equal phases. Reduces the sympathetic activation associated with the migraine prodrome and interrupts the cervical-tension cycle.
How to perform
- Starting position. Sit comfortably with your spine upright.
- Step 2. Inhale through the nose for a count of 4.
- Step 3. Hold your breath for a count of 4.
- Return. Exhale through the mouth for a count of 4, then hold with empty lungs for another 4.
When not to perform
- Severe obstructive lung disease
- Dizziness when holding the breath
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Diaphragmatic Breathing
Trains the diaphragm as the primary respiratory mover, reducing the overload on accessory cervical muscles. A key component in the treatment of cervicothoracic myofascial pain syndrome.
4-7-8 Breathing with Gentle Movement
Combines regulatory 4-7-8 breathing with arm elevation and lowering. Reduces the central-nervous-system hyperexcitability typical of fibromyalgia.
Gentle Yoga for Migraine
Short restorative yoga sequence (child's pose, cat-cow, gentle cobra, restful posture). Reduces attack frequency in randomized clinical trials.