A Gentle, Exercise-Based Approach to Everyday Migraine and Headache Habits

A plain-English guide to simple at-home exercises for the jaw, neck, face and breathing, together with a practical guide to everyday migraine triggers.

Migraine is a common neurological condition. A migraine attack is usually more than a headache: it is often a throbbing pain on one side of the head, and it can come with nausea and sensitivity to light and sound. Other kinds of headache, such as tension-type headache, are even more common.

The causes of migraine are complex and still being researched. Many people notice that attacks seem to be set off by particular triggers, such as stress, changes in sleep, skipped meals, certain foods or drinks, or changes in routine. That is why medical guidance on migraine commonly includes advice about sleep, regular meals, stress and keeping a headache diary alongside any treatment a doctor recommends.

The Migraine and Headache Program is a downloadable guide by Christian Goodman, a natural-health author with Blue Heron Health News. It is built around a set of gentle exercises you do at home. They focus on breathing, posture, and the muscles of the jaw, tongue and throat, neck, face and head, an area where many people carry tension from stress, tiredness and long hours looking down at screens.

The program reflects the author's own view of migraine: that tight muscles in the head and neck and shallow everyday breathing may affect how well blood and oxygen reach the brain. This is his working idea rather than an established medical explanation, and the book presents the exercises as everyday habits to try alongside professional care.

Alongside the exercises, the program includes the Migraine Triggers Guide, a companion guide by the same author. It looks at the other side of the picture: the everyday events that can set an attack in motion, and practical ways to notice them and work around them in daily life.

The program is a digital book (PDF), which you can read online or download. It is a one-time purchase with no subscription or renewal fee, and it includes lifetime access and any future updates. After ordering, you can also choose to add a printed copy for the cost of printing only.

What's inside the program

Background on migraine and headache

• The role triggers play, and why they can be hard to pin down
• The author's explanation of how breathing, posture and muscle tension fit together
• How everyday habits such as sitting for long periods and looking down at phones and laptops relate to tension in the neck and shoulders

Breathing and posture

• Exercises focused on breathing in more fully
• Exercises focused on breathing out more completely
• Posture exercises for the upper body and neck

Jaw, neck, face and head

• Gentle exercises for the jaw
• Exercises for the tongue and throat area
• Movements to loosen tension in the neck, face and head muscles, including small muscle groups that rarely get attention

The Migraine Triggers Guide (included)

• An introduction to emotional, physical, environmental and dietary triggers
• Practical advice on spotting the triggers that matter most for an individual
• Ideas for managing triggers that cannot simply be avoided, such as everyday stress

How the program is organised

The program comes in two parts: the main exercise guide and the companion Migraine Triggers Guide.

The main guide. It explains the thinking behind the program and sets out the exercises with clear instructions. The exercises are gentle and mostly stationary, done standing, sitting or lying down, with no vigorous activity, no special equipment and no gym membership needed. Several can be done in a few minutes in the kitchen or bedroom, so they fit around a normal day rather than needing a set-aside session.

Building a routine. The exercises are meant to be done regularly and fitted into the day at odd moments, for example one in the kitchen and a couple after a morning shower, rather than as a long workout.

The Triggers Guide. This companion guide can be used at the same time. It helps you look at your own possible triggers, which you can then discuss with your doctor, and make informed choices about sleep, food, stress and routine.

Who this program is for

✓ Adults who want a clear, plain-English explanation of migraine, headache and common triggers

✓ People interested in gentle exercises for breathing, posture and tension in the jaw, neck and face

✓ Anyone who wants a short routine that can be done at home without equipment

✓ People who would like a structured way to look at their own possible triggers

✓ Those who want to make informed lifestyle choices alongside the care they already receive from their doctor

This is not for: anyone looking to replace medical care, or to stop or change prescribed medication or treatment. It is also not for anyone expecting fast results. The program is about learning and steady daily habits, and it is meant to be used alongside professional care. A sudden, severe headache, a headache that is different from usual, or a headache with weakness, confusion, fever or changes in vision needs urgent medical attention. Anyone with neck, jaw or other health problems should check with their doctor before starting new exercises.

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60-day money-back guarantee

If the program is not right for you, contact us within 60 days of your purchase and we will refund your order in full. There is nothing to return.

Important disclaimer

This program is educational. It is not medical treatment and is not a replacement for professional medical care. If you have migraine or headache concerns, talk to a qualified healthcare provider. It is not intended to diagnose, treat, cure, or prevent any disease, and it has not been evaluated by the U.S. Food and Drug Administration. Individual results vary. Keep working with your healthcare provider and never stop or change prescribed medication or treatment without their guidance.

Study resources

• Ashina M. (2020) New England Journal of Medicine — "Migraine": a clinical overview of migraine, how it presents and how it is managed. PubMed
• Kelman L. (2007) Cephalalgia — "The triggers or precipitants of the acute migraine attack": surveyed how often people with migraine report different triggers. PubMed
• Réus J.C. et al. (2022) Journal of the American Dental Association — "Association between primary headaches and temporomandibular disorders": pooled studies on how often headache and jaw-joint problems occur together. PubMed
• Bennett M.H., French C., Schnabel A. et al. (2015) Cochrane Database of Systematic Reviews — "Normobaric and hyperbaric oxygen therapy for the treatment and prevention of migraine and cluster headache": looked at the trials of oxygen therapy for headache. PubMed