5 Exercises to Relieve Tinnitus

Each year, millions of Canadians suffer from tinnitus in one way or another—a startling figure that is rising. Most people describe it as “ringing in the ears” or as a continuous noise that persists even in the absence of all other sounds. Although tinnitus is not an illness in and of itself, it can negatively affect your quality of life by producing worry and anxiety and giving you trouble focusing.

Although there isn’t a single activity that works for everyone, there are some that can help reduce symptoms and enhance general well-being. This post will discuss five simple tinnitus relief exercises you may do at home to help control your tinnitus symptoms.

Understanding Tinnitus

Before going into the exercises, let’s first look at tinnitus. Tinnitus can result from various underlying conditions, including hearing loss, exposure to loud noises, or ear infections. It occurs when the brain misinterprets signals from your auditory nerves, leading to the perception of sound when there is none present. While tinnitus isn’t usually a sign of a severe medical problem, consulting a healthcare provider for proper diagnosis and management is crucial because of the impact on the quality of life.

Exercise 1: Neck Stretches

While it most likely isn’t the first thing that comes to mind, tension in your neck muscles can worsen tinnitus symptoms as it increases stress and affects the blood flow to your head and ears. Simple neck stretches can help remove this tension and promote relaxation. To perform neck stretches for tinnitus:

1. Sit or stand comfortably with your spine straight.
2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
3. Hold this position for 15-30 seconds, feeling a gentle stretch along the side of your neck.
4. Repeat on the other side.
5. For a deeper stretch, gently place your hand on the side of your head and apply slight pressure, careful not to overextend.
6. Repeat the stretch 2-3 times on each side.

Exercise 2: Jaw Exercises

Your jaw and ears are closely connected, and just like your neck, the tension in your jaw muscles can also contribute to tinnitus symptoms. Thankfully, you can do some simple jaw exercises to help relax these muscles and, at the very least, reduce the discomfort. Here’s how to do jaw exercises for tinnitus:

1. Start by gently opening your mouth as wide as comfortable.
2. Hold this position for a few seconds, then close your mouth slowly.
3. Next, move your jaw from side to side in a slow, controlled motion.
4. Repeat these movements 5-10 times.
5. You can massage your jaw muscles using circular motions with your fingertips to relax tension further.

Exercise 3: Breathing Techniques

One major contributor to tinnitus symptoms is stress and anxiety. There are a few relaxation techniques you can employ to help you. Deep breathing exercises can help you relax by activating the parasympathetic nervous system. To practice deep breathing techniques for relaxation:

1. Find a comfortable seated position and close your eyes.
2. Inhale deeply through your nose, allowing your abdomen to expand.
3. Exhale slowly through your mouth, feeling your abdomen contract.
4. Continue this pattern for several minutes, focusing on the rhythm of your breath.
5. You can also incorporate visualization techniques, such as imagining a peaceful scene or repeating a calming phrase.

Exercise 4: Sound Therapy Exercises

Another approach to relax and distract from tinnitus is sound therapy. These exercises involve listening to neutral or pleasant sounds like nature, white noise, or soothing music. Sound therapy exercises can be easily integrated into your daily routine:

1. Choose a sound source that you find calming, such as a nature sounds app or a white noise machine.
2. Play the sound at a low to moderate volume in the background throughout the day, especially in quiet environments.
3. Experiment with different sounds to find what works best for you.
4. You can also incorporate sound therapy into activities like meditation or relaxation exercises for added benefit.

Exercise 5: Mindfulness and Meditation

Mindfulness meditation can also help you shift attention away from tinnitus and promote a sense of calm and acceptance. Meditation involves focusing on the present moment and mindfulness on purposeful thoughts and sensations. To practice mindfulness meditation for tinnitus:

1. Find a quiet space where you won’t be disturbed and sit or lie down comfortably.
2. Close your eyes and bring your attention to your breath, focusing on the sensation of air entering and leaving your nostrils.
3. Whenever your mind wanders, gently bring your focus back to your breath without judgment.
4. Continue this practice for 10-20 minutes, gradually increasing the duration as you become more comfortable.
5. You can also explore guided meditation apps or classes to support your practice.

Integrating Exercises into Your Daily Routine

When managing tinnitus symptoms through exercises, consistency is key to reaping their benefits. Try to incorporate these exercises into your daily routine, whether it’s during breaks at work, before bed, or first thing in the morning. Remember to listen to your body and adjust the exercises as needed to suit your comfort level and preferences. There’s no one-size-fits-all approach, and it might take a little finding what works best for you.

When to Seek Professional Help

Now, these home exercises for tinnitus can help relieve some symptoms but may not solve potentially underlying issues causing them. That’s why consulting a professional to check your hearing is critical, especially if you’ve noticed any recent changes or are experiencing severe or persistent symptoms. A professional hearing instrument specialist can test your hearing and offer personalized recommendations and treatment options tailored to your specific needs.

Conclusion

Managing tinnitus can be challenging, but incorporating simple exercises into your daily routine can help to improve your overall well-being and reduce your symptoms. Addressing factors such as muscle tension and stress and giving attentional focus can naturally help.

If you suspect you are suffering from tinnitus and want to check your hearing, consider scheduling a hearing test at Discover Hearing Centre. Our experienced professionals offer comprehensive assessments and personalized solutions to help improve your daily life. Visit Discover Hearing Centre to learn more about our services, and schedule an appointment today.

Discover Hearing Centre is a local clinic specializing in the treatment of hearing loss; we’ve worked with hundreds of patients to help them maintain independence. Whether you’re experiencing hearing loss or tinnitus, we’re dedicated to improving your quality of life through better hearing. When you choose us, you choose a team committed to your well-being. 

Call us today at 519-208-4327 or fill out our convenient online form to learn more about how we can help you with tinnitus issues.