Are you affected by tinnitus? Fortunately, there are efficient exercises and techniques that can help you manage this annoying condition.
The term tinnitus derives from the Latin verb tinnire which means to ring. Tinnitus is defined as a sound perception without an external sound source and the sound is often perceived exclusively by the individual experiencing it.
Tinnitus is most often caused by noise damage, that is, if you have been in environments with loud noises, or if you have reduced hearing as a result of getting older.
You can also get tinnitus from certain ear diseases, the tension in the neck, shoulders, or jaws, changes in metabolism, anemia, depression, and anxiety.
Sometimes there is no known cause for your tinnitus and sometimes you may have temporary tinnitus, which goes away on its own.
Tinnitus can occur at any age and it’s a very common problem. It’s not always possible to get rid of it, but there are many ways to alleviate the problem.
How To Get Rid Of Tinnitus
Below we share some excellent tinnitus relief exercises you should do every day to treat the symptoms.
1. Practice Mindfulness
Living with tinnitus is very similar to living with chronic pain. You live with a pain that interferes with daily life. This leads to stress that affects and even worsens tinnitus.
For this reason, you should consider learning relaxation exercises that you can do at home. Experts believe that yoga and practicing mindfulness helps.
We know that mindfulness training reduces stress and if you’re affected by tinnitus, you can greatly benefit from mindfulness exercises.
Mindfulness training can help because the training increases awareness of what is going on inside you and around you. By directing your attention, you can gain a sense of control which can make the condition more bearable.
You also train your acceptance; accept that it is as it is, and through that, you can more easily let go and stop brooding about your condition.
As far as problems with muscle tension, joint pain, and injuries go, a physiotherapist can show you exercises and give advice on how to relax your body.
2. Hot And Cold Water Exercises
We can use water to reset the body’s central nervous system. When our mind is experiencing a tinnitus spike, you can reset your body by taking a very hot or very cold shower.
You can even dip your feet into a bucket of hot or cold water and this will help you regulate the nervous system and reduce any anxiety or stress that has overwhelmed you and risen in conjunction with a tinnitus spike.
3. Deep Breathing Exercises
If you’re struggling with tinnitus, you can try breathing exercises to relax.
You can practice relaxation in many different places, for example when you ride the bus when you are in a waiting room, or at your workplace. You can also practice relaxation while lying down.
When you begin the exercises, it’s best if you sit or lie down comfortably in a place where you won’t be bothered.
The first few times you do the exercise, you may feel restless. Most people get used to it after a few times and then relaxation comes faster.
Here’s how a deep breathing exercise works:
- Breathe in slowly through both nostrils and count to four as you do so.
- Make sure to relax your stomach and your shoulders so they drop down.
- Hold your breath and count to two.
- Continue by exhaling slowly through your nose and count to four again.
- Hold your breath and count to two.
- Do the exercise another five to ten times.
If it feels comfortable, you can make the exhalation twice as long as the inhalation and so count to eight when exhaling through your mouth.
Self-massage is of course not a solution to your tinnitus but it can greatly alleviate any discomfort you might be experiencing.
One of the most typical areas of tension is the jaw and upper and lower neck.
A jaw that tenses and aches can wreak havoc on the rest of the face and head. If you have pain in your jaw, you can self-massage it:
- Begin by putting your fingertips against the jawbones, open and close your mouth and gently press with your fingertips.
- When you get to the chin, you can gently and slowly pull the skin between your thumb and fingertips.
When you relax the muscles around the jaw and upper and lower neck area, you send a signal to calm the mind, and this way you help alleviate your tinnitus symptoms.
Millions of people are affected by tinnitus, but fortunately, there are efficient techniques and exercises that can help people manage this condition.
Although there is no cure, it can be reassuring to know that simple yoga and other types of exercises can be incorporated into your everyday mind-body wellness regime to feel better.