13 Simple Exercises You Can Do Today to Help Tinnitus

Tinnitus is unique in that it is often triggered indirectly. While there’s no specific medication to directly alleviate tinnitus, there are a host of techniques that we can utilize to settle the mind and the body and, in the process, reduce the perception of tinnitus.

We are going through 13 simple exercises that you can do to help alleviate tinnitus. Before we begin, it’s important to note that while no single technique will completely reduce tinnitus, the effects can be significant when multiple techniques are combined into a total mind-body wellness regime. Consider taking a few of these exercises and integrating them at multiple points over your day, and keep the ones that work best for you. These exercises can also be incorporated with a more comprehensive tinnitus treatment program, like the ones that are used by our Treble Health tinnitus specialists. Take our short quiz to find out if you’re a candidate for our treatment programs.

#13: Yoga

Yoga consists of a progression of stretches and body postures that can either be done at home or in a group setting (such as at a yoga studio). Yoga has been proven to calm the mind while also strengthening the body. 

#12: Tai Chi

Similar to yoga, Tai Chi is another way to calm the mind through controlled movements of the body. If you’ve ever walked through a park in San Francisco, Los Angeles, or New York, you may have seen groups of individuals slowly moving their hands and bodies in a focused, intentional manner—this is Tai Chi. There are many videos of beginner routines available online.

#11: Walking

We often don’t consider walking to be physical exercise because it’s so simple. But it can be a useful exercise to help alleviate tinnitus, even in bouts as short as 10 to 15 minutes. 

#10: Working Out 

Any type of workout—whether cardio or resistance training, solo or group—can do wonders to calm the mind and body and thus alleviate tinnitus. Experiment with different kinds of workouts and try finding a reliable routine that provides the most relief to your tinnitus.

#9: Playing Sports

Playing any sport involves extensive mental and physical engagement—we’re often concentrated on what our body is going to do next. The adrenaline and competition that comes with playing sports can do wonders to distract the mind from focusing on tinnitus, and will also help to regulate the body’s autonomic nervous system. Whatever sport it is that you might enjoy—even something as simple as shooting hoops by yourself—can help significantly.

Movement and exercise are part of a holistic approach to managing tinnitus. Treble Health’s tinnitus treatment encourages this practice as part of the program – take our brief quiz to find out if you are a candidate.

#8: Meditation

Meditation is a form of heightened awareness where we focus on and observe certain body sensations (such as the breath). By doing something as simple as focusing on the breath, we can notice intrusive thought patterns and hopefully work to create space. In the process, we can create separation from any stress or anxiety about tinnitus.

#7: Mindfulness

Whereas meditation is typically a focus on breathing during a seated practice, mindfulness involves awareness you can incorporate during your everyday life. For example, if you are walking down the street you may notice that your mind is creating thoughts; cultivating awareness of these thought patterns is an example of practicing mindfulness in your normal, everyday waking state. This process of staying present can help to reconfigure how you relate to your tinnitus.

Treble Health’s tinnitus treatment program incorporates principles of mindfulness, which are not only helpful for your overall health, but are an extremely important component of tinnitus treatment. Click here to see if you are a candidate for the treatment plans that have helped hundreds of patients reach habituation.

#6: Hot And Cold Water Exercises

Water can help to reset the body’s central nervous system. Whenever the mind is experiencing a tinnitus spike, you can reset the body by taking a very hot or a very cold shower—or even doing something as small as dipping your feet into a bucket of hot and cold water. By doing this, you are regulating the nervous system and quelling any anxiety or stress that may have risen in conjunction with a tinnitus spike.

#5: Body Scans

A guided body scan involves lying down and cultivating awareness by scanning your body for tightness or sensations or tingling. You start with your head and work your way down your arms, your shoulders, your torso, your legs, and down to your feet, and then back up. This process creates a relaxing effect in the central nervous system, thus combating any tinnitus spikes.

#4: Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that can be done during the day and at night. It involves focusing on, contracting, and relaxing different muscle groups, and working your way up the body—starting with the toes and working your way up to the head, and counting the seconds for each contraction and relaxation.

#3: Guided Imagery

Guided imagery is an easy exercise that can be performed wherever you are. To do it, simply imagine a positive or relaxing place or situation (a beach, a forest, etc.). With this image in your mind, begin to go through all the different sensory inputs that you would experience. For example, if you are imagining the beach, you might think about how the sand feels underneath your feet or how the sun feels on your skin. As you go through all these sensory details you may find it easier to relax and alleviate stress, thereby, taking your mind off tinnitus.

#2: Breathing Exercises

Similar to guided imagery, breathing exercises can be performed wherever you are. Breathing exercises can be as simple as inhaling for five seconds and exhaling for five seconds. There are also more extensive guided breathing exercises available online.

#1: Self Massage

Common types of self massage for alleviating tinnitus may involve massaging the jaw and upper and lower neck, which are typical areas of tension. By relaxing the muscles in these areas, we are also sending a signal to calm the mind, thereby helping to alleviate tinnitus.

These exercises can help improve your sense of wellbeing and give you relief from your tinnitus. When used in conjunction with sound therapy and cognitive behavior therapy (CBT) exercises, they form part of an effective and comprehensive tinnitus management plan. Looking for guidance in how to use these exercises and other effective tools in managing your tinnitus? Try our Tinnitus Treatment Bundle, which contains all of the necessary tools for habituation, and comes with a risk-free trial.