Once you've retreated to quiet, dark area and covered your eyes from any possible stimuli then breathing is next area to focus on. You must let your breathing relax. Panicked breathing will increase pain you're already experiencing.

To allow your breathing to relax follow these steps:

1. Take a long slow deep breath and exhale equally slowly.

2. Again take a long, slow deep breath. As you're slowly inhaling focus on sensation of air filling your lungs. Feel air filling your body. Once you've inhaled as much as is comfortable again exhale slowly. As you're exhaling focus on sensation of air leaving your lungs and escaping through your mouth. Breathe out completely.

3. Repeat process of inhaling slowly, focusing on sensation of air filling your lungs and exhaling slowly 4 or 5 more times.

4. By fourth reptition you should notice that your breathing is far more relaxed and calm. Your heart rate should now also have returned to a resting rate and you may even feel slighly sleepy. If so embrace that feeling and allow yourself to fall asleep.

Lavender Oil
This is final step in process. Lavender oil is renowned for its medicinal properties and this is doubly so for migraine headaches.

Lavender oil is cheap and completely safe to use. Only use pure Lavender oil for treating migraines - lavender scented fragrances or scented oils are useless. It must be purest lavender oil you can find.

If you feel a migraine attack coming then grab your lavender oil. Place a single drop of pure, undiluted lavender oil on each temple or behind each ear. Also place 2 or 3 drops of undiluted lavender oil on pillow you're going to rest on.

Combined with a quiet, dark room and deep breathing technique lavender oil provides that final "punch" in natural treatments. The scent of oil will relax you and simply inhaling lavender infused air helps to ease pain of a migraine almost immediately.

Headache Advisor offers information and advice for headache sufferers of every kind.

Starting Out: What to Expect Once you have chosen a trainer, there are certain questions they should ask you and evaluations they should perform.

First, they should be very clear about what your goals are and make some suggestions as to how they can help you to achieve them.

Before even beginning an exercise program they should do a complete physical evaluation of your strength, range of motion, flexibility, current exercise routine (if you’ve been working out on your own), any injuries you might have sustained over years, and any physical limitations you might have (such as a weak lower back or arthritis in your knee or shoulder joints).

Once they have designed a unique program to fit your body type, level of ability, and goals, they should be able to give you clear instructions and a clear idea of how to correctly position your body on any exercise ball, machine, or with any free weights.

You will only get maximum benefit from each exercise and avoid injury if your trainer is knowledgeable about physiology. They should be able to coach you on correct posture, which includes good head, neck, shoulder, arm, lower back, hip, and leg positions for each machine or exercise.

Good posture and positioning of body will enable you to perform exercises correctly and without pain. If something is hurting you or you feel undue strain, stop immediately and communicate this to your fitness instructor. Improving your level of fitness takes effort, endurance, and consistency, but not to point of strain or injury.

A good workout program should include enough sets and repetitions of each movement to challenge you and to fully work each body part. If you are doing two sessions per week with a trainer, they should spend one on upper body and abdominals and second session on lower body and abdominals. In other words, they should thoroughly work each section of body and allow it enough time to recover in between workouts.

Warning Signs There are certain behaviors you should be aware of that might indicate that a trainer is not being as professional as they should be with a client.

A trainer should be a good listener, always attentive to your goals. If your trainer is constantly using a lot of “I” and “me” statements, they are not making good use of your time together. They should be focused on your needs, your progress, and what you require.

A good trainer should always respect emotional boundaries. Beware of trainers who want to tell you their life story, ask you for advice in their career, or pour out their heartaches and stories about their love life. You are their client, not their therapist. It is equally time-wasting to work with a trainer who encourages you to take about your own problems. In such a situation is it easy to feel sucked dry emotionally and talk your way through your hour, instead of getting full workout you are there to do.

We are all human and have our ups and downs—and we mention them from time to time—but this should first and foremost always be a professional relationship from which you need to get a certain amount of value for your physique.

Lastly, a good trainer should always keep upgrading your workout. If weeks go by and someone is still having you do same amount of sets and reps with same amount of weight, they are not helping you to make progress. The body will eventually acclimate itself to any exercise routine and it needs to be continually challenged. If you follow these guidelines, you should be able to find a trainer who will help you to meet your goals and improve your physique, energy levels, and general health. Good luck!