Before we go any further, I’d like you to do a quick body scan.
Are your shoulders tight? Is your jaw clenched? Are you holding your breath? How does your head feel?
If you’re anything like me—currently hunched over a laptop—you’re probably holding tension in your head and neck.
I have to remind myself to relax my muscles regularly, otherwise I find myself feeling stiff, sore and even ill at the end of a working day. This usually manifests in sore shoulders and a tension headache.
Kira Mae Kazuko, a breathwork instructor for ALO Wellness Club, says that this is not unusual because headaches can be caused by more than just physical conditions.
“Many [headaches] are connected to stress, jaw tension, shallow breathing, screen fatigue or nervous system overload,” she explains.
“When we live in a constant low-grade state of fight-or-flight (even subtly) the muscles around the neck, scalp and shoulders begin to tighten.
“Most people aren’t aware that they’re holding their breath throughout the day, clenching their jaw, or breathing high into the chest. The nervous system becomes activated and that tension accumulates—frequently showing up as a tension-type headache.”
Kazuko explains that one of our most powerful tools for relaxation is our breath.
“Breath is one of the fastest ways to signal safety to the body, “she says. “When the body feels safe, it softens. And that softening alone can reduce the intensity of certain headaches.”
Kazuko shared a gentle breathwork sequence with Fit&Well. It should take around eight minutes and can be done seated or lying down. If you still feel tense after one round, run through the sequence again.
Of course, if you experience headaches regularly, or with an intensity that you find worrying, it is always advisable to speak to a medical professional to rule out any more serious causes.
Here’s how to do the sequence.
1. Extended exhale
Time: 4min
- Inhale through your nose for a count of four.
- Exhale slowly through your nose or mouth for a count of six or eight.
- Continue for four minutes, or as long as you feel comfortable.
“Longer exhales stimulate the vagus nerve, which helps reduce sympathetic (fight-or-flight) activation, and shifts the body toward a parasympathetic (rest-and-digest) state,” says Kazuko.
“As this shift happens, muscles in the jaw, neck, and shoulders begin to release. Keep the breath smooth and steady rather than forced. The goal isn’t intensity, it’s regulation.”
2. 360° rib breath
Time: 2min
- Place your hands around your lower ribs.
- Inhale and feel the breath expand into the sides and back of your body, not just the chest.
- Exhale fully and soften the shoulders.
- Continue for two minutes, or as long as you feel comfortable.
“Many people with headaches overuse the small accessory muscles in the neck to breathe,” says Kazuko. “This creates additional tension through the upper body. Expanding the rib cage more fully helps redistribute the work of breathing to the diaphragm and surrounding muscles, which can reduce strain in the neck and scalp.”
3. Gentle humming breath
Time: 1-2min
- Inhale normally.
- On your exhale, softly hum.
- Continue for one to two minutes, or as long as you feel comfortable.
“The vibration from humming increases nitric oxide production in the nasal passages, which can support sinus function and help relieve pressure-type headaches,” says Kazuko. “The sound also stimulates the vagus nerve and enhances relaxation through subtle vibration in the throat and face.”
If you experience regular or prolonged headaches, speak to your doctor, even if you believe they are caused by tension in the head and neck.
