Finding Serenity Amidst the Storm: How the Alexander Technique Can Help Manage Migraines


Migraines can turn even the brightest day into a stormy ordeal. For those who endure the throbbing pain, sensitivity to light and sound, and other debilitating symptoms, finding relief becomes a top priority. While various treatments exist, an intriguing approach that holds promise is the Alexander Technique. In this blog post, we will explore the connection between migraines and the Alexander Technique, shedding light on how this method can provide valuable support and potential relief.

Woman experiencing a migraine

Understanding Migraines

Before we delve into the Alexander Technique, let's briefly touch upon migraines. Migraines are severe headaches often accompanied by additional symptoms, such as nausea, vomiting, and sensitivity to sensory stimuli. They can significantly disrupt daily life, leaving individuals desperate for effective solutions. The exact causes of migraines are not fully understood, but there are several factors that are believed to contribute to their occurrence. Here are some of the commonly recognized causes and triggers of migraines:

  1. Genetic factors: Migraines tend to run in families, suggesting a genetic component. People with a family history of migraines are more likely to experience them.
  2. Neurological factors: Migraines are considered a neurological disorder involving abnormal brain activity. Changes in the brainstem and imbalances in certain brain chemicals, such as serotonin, have been linked to migraines.
  3. Hormonal changes: Fluctuations in hormones, particularly estrogen, have been associated with migraines. Many women experience migraines during specific phases of their menstrual cycles, such as before or during menstruation, or during pregnancy or menopause.
  4. Sensory stimuli: Bright or flickering lights, strong smells (perfumes, smoke), loud noises, and certain patterns or textures can trigger migraines in susceptible individuals.
  5.  Triggers related to lifestyle and environment: Certain factors in a person's environment or lifestyle can trigger migraines. These may include: 
  • Stress: High levels of stress or sudden changes in stress levels can trigger migraines.
  • Sleep disturbances: Irregular sleep patterns, lack of sleep, or excessive sleep can trigger migraines.
  • Environmental factors: Bright lights, strong smells, loud noises, and changes in weather or barometric pressure can trigger migraines in some individuals.
  • Certain foods and drinks: Alcohol (especially red wine), caffeine, chocolate, aged cheeses, processed foods containing additives like monosodium glutamate (MSG), and foods with high levels of tyramine (e.g., aged meats and fermented foods) have been identified as common dietary triggers.
  • Skipped meals: Delayed or irregular meals can lead to low blood sugar levels, which can trigger migraines.
  • Dehydration: Inadequate hydration or significant fluid loss can contribute to migraines.

It's important to note that triggers can vary greatly between individuals. Identifying and avoiding personal triggers can be helpful in managing migraines. Additionally, some individuals may experience migraines without an identifiable trigger, which makes managing the condition more challenging.

What is the Alexander Technique?

The Alexander Technique is an educational method developed by F.M. Alexander in the late 19th century. It focuses on improving posture, movement, and coordination through conscious awareness. By retraining habitual patterns of tension and movement, the technique aims to enhance overall well-being and ease physical limitations and reduce the physical responses to stress and stressors.

How the Alexander Technique Benefits Migraine Sufferers

  1. Promotes Body Awareness: The Alexander Technique places great emphasis on developing a heightened sense of body awareness. Migraine sufferers often experience tension in the neck, shoulders, and jaw, which can contribute to their symptoms. By cultivating increased awareness, individuals can recognize and release excessive tension, leading to a reduction in migraine triggers.
  2. Alleviates Muscular Tension: Poor posture and muscle tension are common factors that can exacerbate migraines. The Alexander Technique teaches individuals to release unnecessary muscular tension and realign their bodies. By learning to use their bodies more efficiently and effortlessly, migraine sufferers may experience a decrease in both the intensity and frequency of their headaches.
  3. Improves Posture and Ergonomics: Many migraine triggers, such as poor posture, sitting for prolonged periods, or using improper ergonomic setups, can strain the neck and shoulder muscles. The Alexander Technique helps individuals develop better postural habits and offers guidance on ergonomics in various settings, such as workstations, to minimize stress on the body. Correcting these factors can contribute to a decrease in migraine occurrences.
  4. Enhances Breathing Patterns: Stress and shallow breathing patterns often accompany migraines. The Alexander Technique emphasizes a reduction in interference to breathing, encouraging individuals to breathe more deeply and fully. This can reduce tension, promote relaxation, and alleviate the impact of stress on the body, ultimately helping to manage migraines more effectively.
  5. Reduces Stress and Anxiety:  Stress and anxiety are recognized as potential triggers for migraines. The Alexander Technique teaches individuals to respond more mindfully to stressors, promoting a calm and relaxed state of being. By learning to consciously release tension and manage stress, migraine sufferers may experience a reduction in the frequency and severity of their migraines.


While the Alexander Technique may not be a cure for migraines, it offers a holistic approach to managing and potentially alleviating the symptoms associated with this debilitating condition. By promoting body awareness, releasing tension, improving posture and ergonomics, enhancing breathing patterns, and reducing stress and anxiety, the Alexander Technique can significantly impact the well-being of migraine sufferers and reduce symptoms.


It is important to note that learning the Alexander Technique requires guidance from a qualified teacher or practitioner who can provide personalized instruction and feedback. If you're a migraine sufferer seeking relief, consider exploring this technique as a complementary approach alongside your existing treatment plan. With its emphasis on self-awareness and mindful movement, the Alexander Technique may hold the key to a more pain-free and fulfilling life for individuals battling migraines.

Man experiencing a migraine

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