Can Meditation Help with Migraine? Here’s What You Should Know

If you live with migraine pain, you’ve probably tried just about everything to prevent or ease the discomfort, from pain relievers and ice packs to dark rooms and essential oils. But have you ever tried meditation?

We know that might sound a little too easy. But the truth is, meditation—a practice that focuses on mindfulness and breathing—has been gaining attention as a powerful tool for managing migraine. It’s not a miracle cure by any means, but for many people, it’s helping to offer relief from their migraine attacks. And the best part? It’s free, accessible, and something you can do almost anywhere.

What Happens in the Brain During a Migraine?

Before we get into meditation, it helps to understand what’s going on during a migraine. A migraine isn’t just a bad headache—it’s a complex neurological condition. Scientists believe that changes in brain chemicals, blood flow, and nerve signals play a role. For many people, triggers like stress, lack of sleep, hormone changes, or even skipping a meal can set off an attack.

Research has also shown that people who experience chronic migraine may have structural differences in their brains, including changes in gray matter volume. Gray matter is the part of the brain involved in processing information, controlling movement, memory, and emotions. These changes might reflect how the brain adapts to repeated pain over time—or possibly how it processes pain differently in the first place.^[i]

One of the most common migraine triggers? Stress.

Meditation and the Stress-Migraine Connection

Here’s where meditation comes in. Meditation is a practice that helps train your brain to focus on the present moment, often through deep breathing, visualization, or mindfulness. Regular meditation has been shown to lower stress levels, improve sleep, reduce anxiety, and even help manage pain—all of which are helpful for people with migraines.

In fact, one study found that mindfulness-based stress reduction (MBSR) can help to reduce the total migraine burden for individuals, including improvements in disability, quality of life, self-efficacy, pain catastrophizing, and depression.^[ii]

Why does it work? When you meditate, your body activates its relaxation response. This helps lower heart rate, ease muscle tension, and calm the nervous system—all of which can reduce the physical and emotional stress that often triggers migraines.

Several studies using brain imaging (like MRI scans) have found that regular meditation can also increase gray matter density in areas of the brain involved in emotional regulation, attention, memory, and self-awareness—many of which are relevant for migraine sufferers.^[iii]

Getting Started with Meditation for Migraine Relief

The great thing about meditation is that you don’t need any fancy equipment or a lot of time. Here are a few simple ways to get started:

• Breathing meditation: Sit or lie down comfortably, close your eyes, and focus on your breath. Inhale slowly through your nose, hold for a moment, and exhale gently through your mouth. If your mind wanders (which it will!), gently bring your focus back to your breath.
• Body scan: This involves slowly focusing on different parts of your body—from your toes to the top of your head—and noticing any sensations. It can help you release tension and become more aware of how your body feels.
• Guided meditation: Many free or subscription-based platforms offer guided meditations focused on pain or stress relief. You can also find helpful options on video streaming sites or through wellness organizations.

Start with just a few minutes a day and build up as you feel more comfortable. Consistency is more important than perfection.

Meditation + gammaCore: A Holistic Approach to Migraine Relief

While meditation can be a powerful tool for migraine prevention, some people need more targeted help when an attack hits. It can be hard to focus on breathing when you’re in excruciating pain. That’s where gammaCore™ non-invasive vagus nerve stimulator (nVNS) comes in.

gammaCore nVNS is a handheld, drug-free device that uses gentle electrical stimulation to target the vagus nerve—a key player in how your body manages pain and inflammation. It’s FDA-cleared for the acute and preventive treatment of migraine, and it can be used alongside relaxation practices like meditation to create a more complete approach to care.

Think of meditation as helping you build a stronger foundation, while gammaCore gives you fast, non-invasive relief when you need it most.

To see if gammaCore is right for you, visit our clinic finder to locate a health care provider near you, or contact our dedicated Customer Experience team at 888-903-2673 or customerservice@electrocore.com.