Migraine isn't "just a headache."
For many people it’s a whole‑system sensitivity pattern—where the nervous system becomes easier to irritate, the body’s alarm signals get louder, and the threshold for symptoms gets lower.
In this workshop, we’ll walk through a simple, science‑grounded model of migraine and translate it into real life: why attacks can feel unpredictable, how “triggers” often stack up, and how to reduce background stress on the system using safe movement, sleep/rhythm anchors, Rooted Nutrition principles, hormone awareness, and quick nervous system downshift tools you can practice immediately.
What you’ll get out of the workshop
You’ll leave with:
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A clear “big picture” understanding of migraine (without overwhelm)
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A personal Migraine Load Map (your unique “last straw” pattern)
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A short list of early warning signs you can respond to sooner
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A neck-friendly core routine designed to reduce compensation patterns
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Simple, realistic habits for prevention, and recovery
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A few minute breathing practice to calm the system on demand
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A 7‑day experiment plan (small steps, consistent results)
What to expect
This is not just theory but also practice.
You can expect a mix of:
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Clear explanations
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Practical examples
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Short guided exercises (breathing + gentle movement)
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Time to reflect and map your own patterns.
No fitness level required.
What we’ll cover... (to be refined)
1) Migraine basics (clear + practical)
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What migraine is (and what it isn’t)
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Common phases (before/during/after) and why “triggers” can be misleading
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Why the system can become more reactive over time
2) Anatomy & the “sensitive system” model
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A brief tour of the cranial nerves (with a focus on head/face sensation)
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Why the brainstem matters for regulation and sensitivity
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The concept of sensitization and disafferentation (explained in plain language)
3) “The last straw” threshold
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Why it’s often not one trigger—it’s the total load
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How sleep, stress, screens/light, movement patterns, hormones, and nutrition can stack (Life)
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Building your own threshold strategy
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Why we do what we do, "our drivers"
4) Mechanics: core tension, neck compensation, and migraine load
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How core support and breathing mechanics can affect neck tension and guarding
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Why neck tension can be part of the migraine pattern (and also a contributor to load)
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Safe core exercises that won’t “abuse the neck” (and how to scale them)
5) Rhythm: sleep, recovery, and daily regulation
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Why consistency and quality often matters more than intensity
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Simple habits that stabilize the system: wake time anchors, wind-down routines, recovery rhythms
6) Rooted Nutrition + hormone patterns (presented responsibly)
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Rooted Nutrition principles aimed at steadier energy and lower stress load
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How meal timing and food choices can influence sensitivity, sleep, and recovery
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Hormones and migraine patterns—especially for women
7) Nervous system regulation
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Simple breathing techniques
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The role of chiropractic and other therapies in the journey
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Brief meditation / attention training
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“Meaningful living” as part of long-term resilience and recovery
Who will guide you?
Marcin Dochnal DC
doctor of chiropractic
Marcin has helped thousands of patients identify overlooked root causes of migraine-like patterns linked to the neck, nervous system, and overall body load. He spoke at The Migraine Trust UK conference at Cambridge University in 2017 and is known for turning complex anatomy into simple, practical tools through a systems-based approach to movement and recovery.
Workshop information
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Location: To be announced (in-person event)
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Price: To be announced
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Spots: Limited to 10 attendees to keep it personal, practical, and interactive. Express your interest to reserve a spot on the waitlist.
Individual care at
Roots Health Clinic
If you would like individualized support, you can schedule an appointment at Roots Health Clinic in Prague. Our team offers physical therapy, chiropractic care, and exercise therapy for back pain, during pregnancy, and after childbirth. You can book an appointment online or contact us with any questions.
What you should know before signing up
This workshop is for educational and informational purposes only and does not replace individual medical or physical therapy care, examination, or diagnosis. Participation in the workshop does not create a physical therapist-client or doctor-patient relationship. Always consult your doctor or physical therapist before starting or changing any exercise program.