Yoga Poses for Tinnitus

Tinnitus is a condition where you hear sounds like ringing, buzzing, or hissing without any external source. It affects millions of people globally. In fact, studies suggest that around 7% of the Indian population experiences some form of tinnitus. This condition can significantly disrupt daily life, but the good news is that practices like yoga and meditation may offer relief.

Treating the root cause of tinnitus is the best way to manage it. Once you identify and address the core issue, the symptoms often subside. However, yoga and meditation can help ease the symptoms and improve your overall quality of life. Let’s explore how yoga can help and which poses are most effective for tinnitus relief.

How Yoga and Meditation Can Help

Tinnitus can lead to poor sleep, anxiety, irritability, and communication difficulties. Alongside treating the root cause, it’s important to manage these symptoms. Yoga combines physical postures and breathing exercises, while meditation helps calm the mind. Together, they can improve blood flow, reduce stress, and balance the nervous system. Research shows that practicing yoga once a week for three months can significantly reduce tinnitus symptoms.

Incorporating yoga and meditation into your routine can also promote the overall health of your whole body.

Yoga Postures for tinnitus

Several yoga poses can help reduce the severity of tinnitus symptoms. The key is to maintain proper breathing while performing each pose. Here are some of the most effective ones:

1. Bhujangasana or Cobra Pose

Bhujangasana, commonly called the cobra pose, is one of the easiest and most effective Yoga Poses for Tinnitus. This posture involves reclining on one's stomach and arching backward. By opening the chest and throat areas, Bhujangansa gives overall positivity to the entire system. It also helps reduce the noise levels of subjective tinnitus and thereby improves concentration.

• Lie flat on your stomach.
• Inhale as you lift your chest and roll your shoulders back.
• Keep your lower ribs and pelvis on the floor while tightening your lower back muscles.
• Hold for a few seconds, then exhale as you lower your chest back to the ground.

To return to normal posture, exhale as you lower your chest. Slowly bring your lower abdomen, chest, and forehead to the ground.

2. Bhramari Pranayama Or Bee Breathing Exercise

Pranayama are controlled breathing practices in yoga. Bhramari Pranayama is one of the most effective Pranayama Breathing for Tinnitus Reduction. This breathing technique involves practising a humming sound along with controlled but relaxed breathing. The vibration from the humming helps in soothing the nervous system as it travels through the head.

• Sit comfortably and close your eyes.
• Inhale deeply and, as you exhale, make a humming sound like a bee.
• Focus on the vibration traveling through your head.
• Repeat for 5-10 minutes.

To return to normal posture, exhale as you lower your chest. Slowly bring your lower abdomen, chest, and forehead to the ground.

3. Matsyasana or Fish Pose

Matsyasana or fish pose, is another effective pose of yoga therapy for hearing health and tinnitus. Since it is highly effective in reducing stress and improving blood circulation to the head, it effectively reduces the sound heard in tinnitus. It also helps to reduce anxiety and improves sleep quality.

• Lie on your back with your legs extended.
• Place your hands under your hips, palms facing down.
• Gently arch your back and rest the top of your head on the mat.
• Hold the pose for 30-60 seconds, breathing deeply.
• Exhale as you release the pose.

Hold the pose for around 30 to 60 seconds. Inhale deeply as you lift your body, and exhale as you release and relax.

4. Viparita Karani Or Legs Up The Wall Pose

Viparita Karini pose is one of the best yoga poses for tinnitus relief. It improves circulation and reduces noises associated with tinnitus. This pose also reduces overall body aches and relaxes the nervous system. However, it should be performed under the supervision of a bystander or yoga trainer for support.

• Sit next to a wall and slowly lie back while swinging your legs up against the wall.
• Adjust your position for comfort.
• Place your hands on your belly or by your sides.
• Close your eyes and breathe deeply for 5-10 minutes.s

 You may gradually breathe deeply as you progress.

5. Balasana Or Child’s Pose 

Balasana is one of the easiest yoga poses for tinnitus. As the person maintains a posture similar to that of a child lying downward, this pose induces a positive and calming effect on the body.

• Kneel on the floor and sit back on your heels.
• Extend your arms forward and rest your forehead on the mat.
• Take deep breaths and hold the pose for 30 seconds to a minute.
• Exhale as you return to a normal sitting position.

Exhale as you return to normal posture.

6. Adho Mukha Svanasana Or Downward Facing Dog Pose

Adho Mukha Svanasana is an easily performable yoga pose for people of all ages. This method is a very easily demonstrable pose for learning how to use yoga for ear-ringing relief. This pose reduces the intensity of noises heard in the ear and reduces stress by improving oxygenation to the head.

• Start on all fours, with your hands and feet shoulder-width apart.
• Lift your hips to form an inverted V shape.
• Keep your head relaxed and gaze toward your navel.
• Hold the pose for 30-60 seconds, breathing deeply.

7. Karnapidasana, Or Ear Pressure Pose

Karnapidasana, or ear pressure pose, is another effective but difficult-to-maintain yoga pose for tinnitus. This pose alleviates the noise heard in the ear and imposes control over the ear pressure. However, only trained and flexible individuals are capable of performing this posture.

• Lie on your back and lift your legs over your head.
• Bend your knees and bring them to the sides of your head, gently pressing against your ears.
• Hold the pose for a few seconds and breathe steadily.

When to Seek Medical Help

Tinnitus is a condition that might sound like a not-so-serious condition. Not only does it affect the daily routines of the affected individual, but causing irritability, sleep disturbance, and anxiety issues.  Although tinnitus ultimately doesn't have any cure with medication, it can be managed very well with the help of various treatment methods like sound therapy, cognitive therapy, etc. Performing Yoga Poses for Tinnitus is one of the best adaptable treatments or wellness approaches in coping with Tinnitus.

If you notice an increase in the severity or frequency of your symptoms, consult a healthcare professional. At Apollo Spectra, our experienced ENT specialists and audiologists offer comprehensive care to help you manage tinnitus. Book an appointment online today to start your journey toward better hearing and a more peaceful life.

With our expertise and the best in-field diagnostic measures available, we aim to provide the best possible treatment and cure to all patients. Book an appointment with one of our best ENTs or otolaryngologists online today to get your ears checked.