What is relaxation?
Relaxation can reduce stress and chronic pain. It does this by:
- reducing muscle tension
- calming your nervous system
- releasing endorphins (your body’s natural pain killers)
The relaxation response is the opposite of the stress response. With relaxation, your body is able to decrease blood pressure, decrease heart rate, and slow breathing. Your mind becomes calm and you get a feeling of well-being.
What are relaxation exercises?
There are lots of things you can do to relax, like taking a bath, napping, or watching TV. Relaxation exercises are different. Relaxation exercises are different from these activities because they are guided, planned, and focused (purposeful) techniques to:
- decrease stress
- improve your sense of control over your stress or pain
- improve your mood
Try the audio and video relaxation exercises below.
Relaxation exercises: audio tracks
Click or tap the link to play the exercise. You can also download the files to use whenever you'd like.
Before starting the exercise, find a quiet space and get comfortable, either by sitting or lying down. Get ready to ease your mind and body.
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Deep breathing audio track (5:46 minutes, file size: 2.70 MB)
Learn how to breathe deeply and relax. -
Biofeedback audio track (8:49 minutes, file size: 4.13 MB)
Learn the technique of biofeedback, specifically hand warming, as a way to relax. You can use this exercise to get relief from headaches or any type of pain. -
Body scan audio track (7:36 minutes, file size: 3.55 MB)
Learn how to use the tool of body scan to notice tension in muscles throughout your body and let go of tension. -
Progressive muscle relaxation audio track (9:30 minutes, file size: 4.45 MB)
Learn the technique of progressive muscle relaxation. You can use this exercise to get relief from headaches or any type of pain.
Guided imagery exercises to escape or reduce headache pain
Use guided imagery as a way to relax and reduce headache pain.
Before starting the exercise, find a quiet space and get comfortable, either by sitting or lying down. Get ready to ease your mind and body.
- How to do guided imagery (video, 3:40 minutes)
Learn how to do guided imagery, using your imagination to spend time in a calm, peaceful place.
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Trap the migraine and head for the beach (5:47 minutes, file size: 2.71 MB)
Learn how to picture your headache as something that can be put in a cage or trap. While your headache is locked away, visit a favourite place. -
Release the headache in an outdoor scene (5:43 minutes, file size: 2.68 MB)
Experience how you can reduce the impact that a headache has on you by visualizing your headache first as something big and scary, and then changing it into something small and harmless.
