Brain, Breath & Migraine technique

I’ve shared with you my own migraine story and what led me to unearthing the missing piece in transforming my experience of migraine.

That missing piece is the brain. We know with migraine the brain is working differently, especially it’s pain response system. We also know that we can change and influence our brain, thanks to its neuroplastic nature. Mind-Body techniques are a set of techniques that allow us to do just that.

I’d like to share with you my own personal favourite Mind-Body technique.

Let me know in the comments below how you get on.

ps – If you’d like a transcript of the audio, scroll down.

Here’s the transcript to the audio…

Hello Jan Southern here and as promised I’m going to share with you one of personal favourite Mind-Body Techniques.

I used it, and I continue to use it, for improving my own migraine after 35 years. In a moment I’m going to talk you through it and then I’m going to explain a little about why it is so important.

What I love about this particular technique is that you can do it anywhere and no-one will notice, which I think is pretty cool.

When you’re first starting out though is good to help yourself by beginning to practice somewhere you feel both safe and comfortable.

It consists of two sentences that you connect to your breath. One sentence to your in-breath, one sentence to your out-breath. And when you practice it you’ll say these two sentences quietly to yourself in your own head. But, for now I’m going to say them out loud so you know what they are!

Keep your breath however it is at the moment, there’s no deep breathing or anything like that.

I am though going to ask you though to breathe in through your nose and to breathe out through your mouth. To breathe out of your mouth really gently, though, so if someone was stood next to you in a queue for example, they wouldn’t even be aware that you were doing that.

The sentence you say as you breath in is:
“Breathing in one, two.”

As you breathe out, the sentence you say is:
“Breathing out one, two I am safe.”

I’d like to give you the opportunity to practice that starting right now. I’m going to repeat those two sentences three times. So, when you’re ready you’ll begin by breathing in through your nose and out through your mouth.

Here we go:

“Breathing in one, two.”
“Breathing out one, two I am safe.”

“Breathing in one, two.”
“Breathing out one, two I am safe.”

“Breathing in one, two.”
“Breathing out one, two I am safe.”

It is as simple as that but, there is one small catch.

Now when it comes to Mind-Body techniques they can get a bit of a bad reputation. As though all you need to do is sit around thinking happy thoughts and then miraculously some wonderful change will happen. It doesn’t quite work like that.

You need to practice them and practice them because this about making changes within your brain.

And here’s why that’s so important for you as someone who gets migraine. As yet, we do not know truly know what causes migraine; why one person gets migraine and another doesn’t. What we do know is that the brain is somehow working differently.

When you want to reduce the severity and/or frequency of migraine we also need to focus on changing how the brain works.

That’s where Mind-Body techniques come in. Integrating these techniques into your everyday life and practicing that can sometimes be tricky, sometimes it can be difficult. That is absolutely one of the key areas that I help my clients through.

So, I hope you enjoy practicing this Mind-Body technique where you going to practice breathing in through your nose and out through your mouth whilst quietly saying those two sentences to yourself.

“Breathing in one, two.”
“Breathing out one, two I am safe.”

As always, I’d love to hear how you get, however that might be, because these are really individual techniques.