Here’s a detailed routine that can help you overcome migraine in a natural way — without even reaching for medication.
For the past few days, I’ve been dealing with a persistent, sharp pain in the temples, across my forehead, and around my eyes. The kind of discomfort that creeps in quietly but eventually demands your full attention.
I woke up one morning with that all-too-familiar heaviness. A slow-building pressure that starts as a whisper and then begins to pulse through your whole head.
Even though I take good care of my health, sometimes the usual suspects sneak in due to excessive screen time, an imbalanced diet, mental overstimulation, or simply not enough deep rest. And when that happens, the signs show up loud and clear.
This time, I chose not to pop a pill. I chose to listen.
And it made the biggest difference; it wasn’t medication though. It was a return to the yogic way to relieve migraine naturally. My body needed a pause. My digestive system needed a reset. My mind needed space.
So I slowed down and shifted into deeply nourishing practices rooted in yoga, breathwork, rest, and mindfulness.
Today, I want to share the exact sequence that helped me come back to balance — with surprisingly fast and lasting results.
Within a few hours, the pressure was gone. The pain lasted for a few days but gradually eased as I stayed consistent with the routine.
1. Reconnect with a Sattvic Diet
Why it matters:
Migraines are often triggered by inflammation, poor digestion, or overstimulation of the senses. A Sattvic diet is a clean, light, and nurturing process that helps calm the nervous system. It supports gut health, which is deeply connected to the mind.
How to apply this:
● Start your day with warm water and ginger or fennel concoction.
● Eat freshly cooked, seasonal meals with simple spices. I practically had kichri for most days with sautéed veggies on the side. Avoid raw vegetables in salads. I also didn’t take any flour-based meals or pasta.
● Eat with poise, be aware and be thankful for the food. Visualise all the good it brings to your body.
● Avoid fermented, overly spicy, oily, or leftover food.
● Stay hydrated with coconut water(if available) or fennel/cumin/coriander (FCC) infused warm water.
2. Choose Gentle Physical Activity Over Intensity
Why it matters:
When the head is pounding, the last thing you want is strenuous activity. You just want to close your eyes and lie down. But stillness isn’t the answer either.
Gentle yoga asanas improve blood circulation, reduce tension in the shoulders and neck, and release the fascia around the head.
How to apply this:
● Practice forward bends like Paschimottanasana (sitting forward bending), Balasana (Child’s Pose) and Viparita Karani (Legs Up the Wall).
● Avoid inversions or strong backbends.
● Add neck rolls and shoulder rotations to your routine. I was doing a full body gentle stretch.
● Take a short evening walk in fresh air to reduce stagnation. I sat down under a big tree, breathing deeply all the prana. And thanking the tree afterwards.
3. Use Mudras to Calm the Nervous System
Why it matters:
Mudras are powerful tools that work through the subtle energy system. When the head feels heavy, the Prana Mudra among a few others can help balance energy flow and soothe pain.
How to apply this:
● Sit in silence and hold Prana Mudra.
● Breathe slowly for 5–10 minutes.
● Practice during early morning or before bed for best results.
4. Step Away from Screens and Bright Light
Why it matters:
Overexposure to screens is one of the top causes of modern migraines. The blue light strains the eyes, overstimulates the brain, and depletes vital energy.
How to apply this:
● Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds. I do some eyes exercise too.
● Avoid screen time for at least an hour after waking and before sleeping.
● Place a warm towel over your eyes while lying in Savasana.
● Create tech-free spaces in your day—even just 30 minutes can make a difference.
5. Breathe Your Way Back to Calm with Bhramari Pranayama
Why it matters:
When a migraine strikes, our breathing often becomes shallow without us realizing it. This only adds more tension to an already overloaded nervous system.
Bhramari Pranayama, or humming bee breathing, is a simple but powerful yogic breathing technique known to calm the mind, reduce stress, and relieve headaches.
Its gentle vibrations help soothe the area around the forehead and temples, making it an excellent choice for natural migraine relief.
It’s especially powerful during the onset of a migraine or even as a daily prevention tool.
How to apply this:
● Sit comfortably with your spine straight. Close your eyes.
● Place your index as per the picture above.
● Inhale deeply through your nose. As you exhale, press gently on the cartilage and make a low humming sound like a bee.
● Let the sound be soft and steady. Feel the vibrations gently calming your head and nervous system.
● Repeat for 5 – 10 rounds, then sit quietly for a while before resuming normal activity. You will immediately feel a soothing effect.
● Practice Bhramari Pranayama for migraine prevention daily, especially in the early morning or before bed, or even during the early signs of an attack.
Final Thought:
Healing Starts with Awareness
Migraine isn’t just a physical experience—it’s often a message from your body asking you to slow down, soften, and realign. Instead of pushing through or numbing the pain, try listening with compassion. A yogic lifestyle isn’t just a practice—it’s a pathway back to harmony.
Do you also turn to yoga or mindful practices when migraines strike? I’d love to hear what works for you—drop a comment and share your experience.
Lakshmi
Coach in Mindset Mastery, Resilience & Empowerment
Dedicated to guiding people who are ready to rise beyond limiting beliefs, gain deep awareness, and design a life led by clarity, confidence, and purpose.
Disclaimer: This article is based on my own experience and has brought me long lasting relief. These are all teachings i have learnt from my Guru. Seek medical advice or consult an Ayurvedic doctor to meet your requirements.
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