Yoga and Exercise for Hangover

Gentle movement and breathing may help you feel a little better after a hangover. They do not clear alcohol or cure the hangover, and rest comes first.

When to wait

Do not exercise hard if you are dehydrated, dizzy, nauseated or have a racing heart. Alcohol raises the risk of low blood sugar, low blood pressure and fainting. Drink fluids and eat something light first.

Gentle options once you feel steady

• A slow walk in fresh air for 10 to 20 minutes
• Easy stretching of the neck, shoulders and back
• Child's pose (balasana) and gentle forward fold held for a few breaths, if comfortable
• Legs up the wall (viparita karani) for a few minutes, for relaxation
• Slow breathing, such as breathing in for 4 counts and out for 6
• Anulom vilom at a relaxed pace, for calm

What to avoid

• Hot yoga, intense gym sessions, long runs and saunas
• Deep inversions or fast twisting if you feel dizzy
• Holding your breath

Evidence

There is little research on exercise and hangover. Light activity may lift mood and energy for some people, but it is a comfort measure only.

Stop if

You feel faint, short of breath, have chest pain or a pounding heartbeat. Sit down, drink water and seek help if it does not pass.

Key point

Keep it gentle. Hydrate, rest and let the body recover.

Before your appointment

Note how much and what you drank, over how long, and your symptoms. List any medicines or supplements taken, how often hangovers occur, and any past liver, stomach or heart problems. Be open with your doctor about alcohol use, since this helps them advise you safely.