The ringing, buzzing or humming that characterizes tinnitus can be uncomfortable and distracting. Practicing relaxation techniques helps ease the tension in your head, neck and shoulders that could exacerbate your symptoms. While they’re not a cure, stretches, mindfulness techniques and meditation can soothe your mind and body, allowing you to live more comfortably with tinnitus.
How Stress Affects Tinnitus
Stress and tinnitus are closely linked and can perpetuate a vicious cycle of symptoms if left unchecked. The perceived noise triggers your nervous system’s fight or flight response, increasing your anxiety and awareness. Your body releases more adrenaline and cortisol when you feel stressed, which alters your blood flow and aggravates your tinnitus.
Relaxation techniques can help you change how your mind and body respond to the ringing. That can go a long way toward improving your mood, reducing frustration and enhancing coping skills.
Tinnitus Relief Practices
Neck and Jaw Exercises
Relaxing and massaging the muscles in your neck and jaw improves circulation, which may reduce the intensity of your tinnitus.
Here are some techniques to try:
Shoulder shrugs: Look straight ahead and lift your shoulders toward your ears, holding them for 10 seconds and releasing slowly. Repeat the process several times.
Shoulder rolls: Move your shoulders in a forward circular motion, then rotate them backward. Complete 10 reps in each direction.
Head tilts: Lean your head toward your right shoulder until you feel a stretch in the left side of your neck. Hold that position for 15 to 30 seconds, then switch sides. Gently pull your head closer to either shoulder for an added stretch.
Jaw opening: Press the tip of your tongue behind your upper teeth and slowly open your mouth, letting your jaw relax before closing it. Repeat the process 10 times.
Chin tucks: Keep your chin parallel to the floor and slowly pull it in toward your chest until you feel a stretch in the back of your neck. Hold the position for 10 seconds and repeat.
Jaw massage: Using your fingertips or a massage ball, lightly press on your jaw joint in circular motions, moving forward toward your chin.
Deep Breathing and Meditation
Mindfulness tactics allow you to detach your thoughts from your symptoms to support your emotional wellness. There are plenty of methods to try, so test different options to determine which works for you.
Here are some suggestions:
Deep breathing: Take slow, deliberate inhales through your nose, focusing on the sensation of your breath. Redirect your mind to your breathing if it begins to wander. Continue for five to 15 minutes.
Body scan meditation: Lie or sit down. Concentrate on your toes, noting any tension before relaxing the muscles. Visualize moving up your body toward your head, acknowledging and easing any strain in sync with your exhales.
Guided imagery: Close your eyes and breathe normally in a lying or seated position. Imagine a soothing environment using your five senses to develop a state of calmness. Doing so directs your mind away from your tinnitus and lowers stress hormones.
Stretching and Yoga
Decreased circulation constricts the blood vessels in your ears, which could worsen your tinnitus. Consistent stretching is an effective method to promote blood flow and calm your nervous system.
Try these poses:
Seated forward fold: Sit with your legs extended straight. Breathe in and fold forward, reaching for your toes. Hold for 30 to 60 seconds and repeat to stimulate blood flow to your upper body.
Cat-cow stretch: Place your hands directly under your shoulders and align your knees with your hips. Inhale and arch your back while lifting your head. Exhale and curve your spine upward as you tuck your chin toward your chest. Continue the motion for a few minutes.
Spinal twist: Sit with your legs crossed and reach your right hand over your left knee, twisting your torso and looking over your left shoulder. Hold that position for 20 seconds, then switch sides.
Sound Therapy and Vocal Exercises
Sound therapy includes techniques that mask tinnitus sounds and retrain your brain to become accustomed to them. Use a white noise machine, radio, fan or TV to draw your attention away from your discomfort. Some hearing aids have masking programs that use soothing sounds like ocean waves to cover the internal sound.
Try vocal exercises to teach your brain to focus on other sounds. Humming masks symptoms and improves inner ear circulation. Buzz your lips, making a “brrrr” sound, to relax your facial muscles and ease tension in your jaw.
ReSound’s Tinnitus Relief app can also help you manage the effects of your symptoms, even if you don’t wear hearing aids. It offers a combination of sound therapy, meditation and relaxing exercises that you can access whenever and wherever you want.
Seek Support from the Hearing Experts
Don’t let tinnitus affect your quality of life. Come to Hearing Associates for comprehensive tinnitus treatment and learn about our assessment, treatment and monitoring services. Call 888-760-2032 or schedule your appointment online.