These exercises are successfully applied by psychologists and therapists against pain and stress.
That is why the things that you will need for these techniques are a quiet corner at home or in the office, a little time, and patience.
These self-healing methods are natural and harmless. Do not give up if breathing and relaxation do not happen right away.
You can do these exercises for headaches and stress.
However, they are not recommended to people suffering from severe mental illness or seizures.
If you concentrate on breathing and calmly exhale, you will find that your headaches will fade away.
We offer an exercise that you can perform in a sitting and standing position or on your bed: Place your hands on your abdomen at the height of your navel, and watch how they slowly lift and lower each time you take in and exhale the air. Breathe calmly and evenly by counting up to three. Then pause and exhale again until you count up to three. After doing another, pause, and then repeat everything.
You do not need to breathe very deeply or very slowly, through the nose or through the mouth is fine, it doesn’t matter. The important thing is to breathe evenly.
As you inhale, imagine the crisp freshness and tranquility of the air that enters you, and as you breathe out, imagine the tension that your lungs eject with the carbon dioxide. Only after one or two minutes will you feel more relaxed.
Relax your body
This exercise makes sense when the previous breathing exercise is unable to remove the tension in the muscles and reduce your headache. You need 20 minutes and a place where nobody can bother you. To be comfortable, you can sit in an armchair or on the bed.
Start with 10-15 breaths like the first exercise scheme. Focus all your attention on the face and lift your eyebrows up as far as you can. This will remove tension from your forehead and around your eyes. Slowly return your eyebrows to the starting position, and you will immediately feel how enjoyable this relaxation method is.
Squeeze your eyes tight until you feel tension around them and in your temples. Then open them, and you will experience the enjoyment of relaxation again.
Take a few steps and tighten your body parts one after the other to slowly unload them afterward. Open your mouth in a broad smile and clench your teeth. Release your lower jaw forward. Lift your shoulders slowly upward as far as you can.
Turn your head slowly to the right, then left, until you feel a tension in your neck muscles. Lift your hands to shoulder height and spread your fingers. Bend them in fists. Load the muscles on your back and then curl like a bow. Bend your belly. Tighten your buttocks. Stretch your legs until you feel tingling.
After each step, shrink your fingers. Relax your muscles and rest for a moment. Move slowly and carefully. Do not think about what hurts before you get tense again. Run all the elements of the exercise slowly and carefully.
After this exercise, some people feel light, almost airy, while others feel hot and heavy.
Let the tension leak out of you
Once you’ve mastered the breathing from the first exercise, you can apply it at the same time as the “inner look” (next workout).
When you feel that you are relaxed, imagine how the pain “leaks” out of you with each exhalation, then leave some time to see if the pain will return and repeat this process if it persists.
Sounds against pain
You can unload from the tension by helping yourself with your own voice. Find a place where no one will bother you. Inhale a few times with your mouth open, and at each exhalation make a sound. This may be a deep sigh or a tone that is completely strange to you. A peculiar cheer or hiccup. Do not worry.
Many people react in this way when, after prolonged stress, they finally relax.
Through the eyes, across the head
When your head hurts around your eyes, on your temples, or behind your forehead, you can help by letting the pain go out through your eyes. Take a deep breath, pause a little, and exhale slowly and vigorously. Open your eyes wide and drop the pain and the pressure to go through them.
After doing this exercise three or four times, close your eyes. Then repeat it again.