As you build your tool kit for Migraine management, don't leave out relaxation!  Relaxation decreases the activity of our sympathetic nervous system activity - the fight or flight response, the stress response.  The parasympathetic nervous system controls relaxation, which we need to maintain calm, manage stress, maintain our creativity and overall vitality and health.  A nervous system in balance, in good tone and flexibility, can handle stresses better, including Migraine triggers. In The Relaxation Response, Dr. Herbert Benson describes the benefits to our systems of learning to relax.

Relaxation is another part of healthy living that can reduce our Migraines, like getting adequate rest and exercise when we're able.  Dr. Ian Livingstone and Donna Novack in Breaking the Headache Cycle indicate that use of regular relaxation and meditation can reduce Migraine frequency by as much as 40%.  Given that Migraine is a mechanism of an over-active nervous system, one prone to triggers and over-stimulation, increasing the tone of our parasympathetic nervous systems, raises our stress thresholds; it makes sense that it would also reduce Migraine frequency.

What kind of relaxation should you try?  There are things we do for fun which are not relaxing to our nervous systems.  Watching television and movies, playing computer games, can actually increase our level of arousal, not our level of relaxation.  Exercise relaxes us, though some sports involve high levels of arousal.  Relaxation can be as simple as a hot bath, a massage, a gentle swing on the porch swing, a walk in the park.  But if your mind spins, if you think about stressful things, you will lose the benefit of the relaxation.  Meditation, deep breathing, and visualizations are deliberate relaxation and can have the most benefit. 

My first migraine specialist was Dr. Ian Livingstone, author of Breaking the Headache Cycle.  He referred me to therapist who trained me in relaxation techniques for migraine reduction.  Within a six month period of working with Dr. Robin Boudette, with daily relaxation practice, my migraine frequency went down from about 3 per week to about 2 per month.  My general anxiety level went way down.  I have always been a worrier.  With regular relaxation practice things that had always gotten me very nervous suddenly did not bother me any more.

I have taken the techniques Dr. Boudette trained me in, as well as Yoga techniques I've been doing for many years, and visualization exercises from my coach training, and have helped a number of clients incorporate regular relaxation into their lives.

Here are some sample relaxation exercises to try:

• Sit comfortably with your back supported, legs uncrossed, hands on your knees. Close your eyes. Breathe in deeply through your nose, for a slow count of three. As you inhale, allow your abdomen to inflate like a balloon. Then breathe out through your mouth for a count of five, gently pulling in your abdominal muscles as you exhale. Gently concentrate on your breathing. If you find yourself thinking of other things, don't get upset with yourself. Gently remind yourself to focus on your breathing. Try doing this for five minutes at first. Each day you can increase the time.
• Lie on your back, legs uncrossed, arms resting comfortably at your sides. Bring your awareness to your feet. Notice how they feel, any discomfort. As you breathe in, imagine silver light being pulled with your breath into the soles of your feet. If there is any pain or discomfort in your feet, imagine that you are exhaling it out as you breathe. Next notice your ankles. Breathe in and pull the silver light up into your ankles. Breathe out any pain or discomfort. Continue to gently pull the silver light up through your body, being aware of each part of the body in turn and blowing pain or discomfort out with your breath. If pain still remains, don't fight it or worry about it. Just keep breathing the light into your body and exhaling out the pain. Continue until your body is glowing from head to toe. You may want to do this in bed to help you fall asleep. (continued on next column)

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• Take a walk and practice keeping your awareness in your body as you walk - the way your muscles feel when they move, the way your feet hit the ground. Be aware of the rhythm of your breath and the rhythm of your walking. Look at any trees or plants, any living things or natural features you pass - fully observe them as you pass. If you find your mind getting busy, working or worrying at anything, gently return your attention to your body and to the trees, ground, plants, rocks or sky. If you are walking in the city be aware of the sky, the wind, any elements of the natural world.    

Would you like some help in putting regular relaxation practice into your life?  Left on my own I get busy and forget to do the exercises.  I find the structure of a regularly scheduled class helpful, but getting out to a class can be a problem, and expensive.  I will be offering low-cost relaxation teleclasses starting soon!  Look for an announcement in this newsletter and on the Free My Brain blog.  You will be on the phone with me and other Migraineurs to learn and use relaxation techniques, and you will also receive an mp3 file of the class to use on your own for relaxation practice.