Pain
Gentle relaxation when living with migraine
Relaxation pauses for people living with migraine. Gentle breathing and muscle awareness are offered without a claim to reduce pain, prevent attacks or replace migraine care.
- What you practise
- Comfortable breathing, jaw awareness and shoulder relaxation.
- Session length
- Sessions from 3 to 15 minutes
- How it is personalised
- AI selects and sequences prepared sessions using your mood, goals and feedback. It does not generate the session content.
Listen to the guided intro
Relaxation When You Live with Migraine
When migraine interrupts your plans, you may want fewer demands. Between episodes, too, a quiet moment might be something you would like to explore.
Use the programme only if it feels comfortable. It does not treat migraine or replace your care plan.
What this feels like
You might live with this: the dread of recognising an aura. The way you scan your day for triggers without always finding an explanation. The guilt of cancelling plans again. The particular frustration of people who say "it's just a headache."
The throbbing that makes every heartbeat feel like a blow. Light that stabs. Sound that grinds. The hours or days lost to a dark room, waiting for it to pass. And underneath all of it, the low hum of anxiety about when the next one will arrive.
What you practise
The guidance invites attention to the jaw, shoulders and breath, without forced movement or a target for changing pain.
You do not need to practise during an attack. Leaving the audio or screen aside, or not starting, is an option according to your comfort and professional advice.
This programme is for you if...
- You live with migraine and want to explore relaxation breaks.
- You carry chronic tension in your neck, jaw, or shoulders.
- You have tried medication but want complementary tools for between and during episodes.
- You notice that stress, poor sleep, or tension trigger your migraines.
- You want to spend less of your life dreading the next attack.
Try it now
A pause to explore
This is an introductory exercise, not a therapeutic dose. Choose a safe place, never while driving or in water. Keep breathing comfortable and skip any hold or count that does not suit you. Stop if uncomfortable or dizzy and return to normal breathing.
- Choose a comfortable, supported position somewhere safe to pause.
- Notice contact with the seat or floor. Let your shoulders rest without needing to change how you feel.
- Breathe in gently for four counts if comfortable, or keep your natural rhythm.
- You can pause briefly, up to four counts, only if comfortable. You can also breathe straight out without holding.
- Breathe out gently for 4 counts if comfortable, without forcing the lungs empty. Return to normal breathing whenever you wish.
- Finish whenever you choose, even if tension or pain remains. Follow your usual care plan.
Common questions
Start this programme
Guided sessions from 3 to 15 minutes, at a pace that fits your day.
New to sophrology? Read the complete guide
Soa is a complementary wellbeing practice. It doesn’t replace medical treatment or psychotherapy.