Some research suggests that meditation may help reduce the frequency of migraine episodes and make them less severe. The practice may also help relieve general pain, though more research is needed into whether it can help reduce migraine pain once an episode has started.

“Meditation” encompasses a variety of techniques that focus awareness on sensations, the present moment, breathing, or other factors. There are many types of meditation, some of which are incorporated into stress-relieving methods, such as mindfulness-based stress reduction (MBSR).

More research is necessary to understand how meditation might fit into migraine management plans, but some studies suggest potential benefits.

Migraine management plans typically focus on preventing episodes and relieving them once they start, and meditation might be a helpful complementary approach to traditional treatments like medications.

Prevention

Some research suggests that meditation may help reduce migraine episode frequency.

A small 2020 study explored whether MBSR, which included meditation, was more effective than stress management for headache (SMH) in people with episodic migraine. More than half of the MBSR group experienced a 50% reduction in headache days, while around 25% of the SMH group experienced the same result.

The MBSR intervention also resulted in greater decreases in headache-related disability.

Another study from 2023 evaluated the effects of a 10-day meditation retreat in people with episodic or chronic migraine. The results suggest that the meditation retreat helped reduce migraine frequency and other factors, such as acute medication use (medication taken once an episode starts).

It’s important to note that meditation may take time to start working. A 2019 trial analysis notes that people with migraine may need to consistently practice meditation for around 20 days to effectively reduce migraine pain and adverse mood effects.

Acute relief

There hasn’t been much research into whether meditation can help once a migraine episode has started. However, some research, including a 2023 review of studies, suggests that meditation may be able to help reduce acute general pain or pain perception.

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It’s not fully understood how meditation actually changes any of the physiological processes involved in migraine episodes. However, over time, consistent meditation may help improve cognitive efficiency, which could contribute to pain control.

Some research also suggests that meditation may help relieve stress, which is a common migraine trigger. For example, a small 2019 study in college students suggests that even short sessions of daily mindfulness meditation — just 5 to 12 minutes — may improve stress and anxiety.

Meditation may also help improve stress resilience, according to a 2019 research review.

There are many types of meditation, and much of the research around meditation for migraine focuses on techniques that involve mindfulness. Some studies have also found potential benefits of other methods, such as progressive muscle relaxation.

This doesn’t mean these types are necessarily best for you — each person’s experience with migraine can be different, with different triggers and different techniques that may help.

It may be best to try different types of meditation to find one that works for you. Once you choose a technique, try to be consistent with it.

If you’re a beginner, it may help to start with short meditation sessions and work your way up to longer ones. You can do them at home on your own, or you could try a guided meditation from a program or app.

The following are steps for a short mindfulness meditation session:

  1. Find a comfortable, safe place to sit. You can sit on a piece of furniture or on the floor.
  2. Close your eyes and take a few slow, deep breaths.
  3. Focus on the present moment. It may help to focus on your breathing.
  4. If thoughts pass through your mind, observe and acknowledge them, then bring your attention back to the present. Don’t judge your thoughts or dig deeper into them.
  5. Continue for as long as you feel comfortable.

Meditation is generally considered safe. However, some people may feel uncomfortable physical effects from sitting in an awkward position or sitting too long.

Adjust your position to make yourself comfortable and relaxed — if you need to, try sitting in a more padded chair or even lying down on a mat or bed. Start slow and increase the duration of your meditation over time.

Meditation may be a helpful addition to a migraine management plan. Some evidence suggests that it may help reduce migraine episode frequency and improve symptoms like pain.

It’s important to note that meditation isn’t a replacement for traditional migraine treatments; it’s a complementary approach. It may also be most effective when practiced consistently.