13 Simple Exercises to Alleviate Tinnitus

Tinnitus can often feel overwhelming, but it’s essential to understand that there are numerous ways to mitigate its effects. While there’s no magic pill that will instantly make tinnitus disappear, combining multiple techniques focused on calming the mind and body can lead to significant improvement in your tinnitus experience. At Treble Health, we prioritize delivering personalized treatment programs, incorporating these techniques to assist our patients in managing tinnitus effectively.

In this article, we’ll share thirteen easy exercises you can incorporate into your daily routine to help alleviate tinnitus.

1. Breathing Exercises

Breathing exercises are a technique that can be performed anywhere, anytime. They involve controlled inhaling and exhaling and can help to calm the mind and reduce tinnitus symptoms.

2. Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing various muscle groups, helping to relieve tension and promote relaxation. This can be done anytime, anywhere, making it a convenient technique for managing tinnitus.

3. Guided Imagery

Guided imagery involves picturing a serene or positive setting, focusing on the sensory inputs that would accompany it. This process can help to encourage relaxation and distract from tinnitus.

4. Mindfulness

Incorporating mindfulness into your daily life involves being present and aware of your thought patterns. This can change how you relate to your tinnitus, helping to reduce its impact on your life.

5. Walking

Often overlooked as a form of exercise, walking can be quite beneficial in helping to alleviate tinnitus. Regular walks, even for just 10 to 15 minutes, can contribute to overall physical and mental well-being.

6. Yoga

An ancient practice that beautifully combines mind and body, yoga consists of various stretches and postures designed to calm the mind and strengthen the body. It can be practiced at home or in a group setting, such as a yoga studio, and has been shown to provide relief for some individuals experiencing tinnitus.

7. Tai Chi

Another mind-body practice, Tai Chi, involves slow, intentional movements, helping to bring a sense of peace and control. You’ve likely seen groups performing Tai Chi in parks. Many online resources can guide you through beginner routines, which may be beneficial in managing tinnitus.

8. Working Out

Whether you’re a fan of cardio or resistance training, regular exercise can help to calm the mind and body, thereby reducing the intensity of tinnitus. Try different workout routines to find what works best for you.

9. Playing Sports

Engaging in sports can offer a dual benefit: physical exertion and mental engagement, which can distract the mind from tinnitus. Choose a sport you enjoy and make time for it in your weekly routine.

10. Meditation

Meditation is a practice of focus and mindfulness, often centered on breathing. This can help interrupt intrusive thought patterns, creating a sense of separation from stress or anxiety about tinnitus.

11. Hot And Cold Water Exercises

Hot or cold water can help to reset your body’s central nervous system. If you’re experiencing a tinnitus spike, try taking a hot or cold shower to regulate the nervous system and alleviate anxiety or stress.

12. Body Scans

A guided body scan involves focusing on different parts of your body, identifying areas of tightness or discomfort. This process can have a calming effect, helping to combat tinnitus spikes.

13. Self Massage

Massaging tension-prone areas, like the jaw and neck, can help to relax these muscles and send calming signals to the mind, potentially alleviating tinnitus.
These exercises form part of a holistic approach to managing tinnitus, and can be used in conjunction with sound therapy and cognitive behavior therapy (CBT). If you’re looking for guidance on how to use these exercises and other effective tools for managing tinnitus, Treble Health is here to help. Try our Tinnitus Treatment Bundle, complete with a risk-free trial, and begin your journey towards effective tinnitus management today.