Yoga is an ancient practice that integrates meditation, deep breathing exercises and physical postures to improve both mental and physical well-being. While traditionally rooted in spirituality, modern yoga has gained recognition for its comprehensive health benefits, including stress reduction, improved emotional health, muscle pain relief, flexibility and better sleep. Recent studies also suggest that yoga can help mitigate tinnitus symptoms.
What To Know About Tinnitus?
Tinnitus, characterized by the perception of sound such as ringing, buzzing or hissing in the ears, affects 10% to 25% of adults. Once you develop tinnitus, factors such as sleep deprivation, caffeine and psychological stress can exacerbate the internal ringing, making it more pronounced and harder to ignore.
Finding the right tinnitus management technique is crucial to your quality of life. A few notable options include sound masking with hearing aids, cognitive behavioral therapy, tinnitus retraining therapy and stress reduction.
How Can Yoga Help?
A 2021 review of five studies examining the impact of yoga on tinnitus found that three reported positive outcomes, highlighting reductions in the severity of tinnitus symptoms, as well as decreases in anxiety, irritability and related stress.
The relationship between stress and tinnitus is cyclical. Stress can trigger or worsen tinnitus, while persistent tinnitus can lead to increased stress and anxiety. This creates a frustrating loop. Practicing yoga to manage stress is one effective way to break this cycle.
Practical Steps to Start Yoga for Tinnitus Relief
For beginners, starting yoga safely and effectively is key. Here are some beginner-friendly yoga poses to consider:
- Child’s pose: A gentle resting pose that promotes relaxation.
- Mountain pose: A foundational standing pose that helps improve posture and balance.
- Downward dog: A strength-building pose that stretches the entire body and encourages blood flow.
- Corpse pose: A restorative pose often used for relaxation and meditation at the end of a yoga session.
In addition to poses, meditation and deep breathing exercises can help shift your focus away from tinnitus. Here are two types of meditation that might be beneficial:
- Body-centered meditation: Focus on physical sensations within the body to ground yourself. Try to avoid focusing on tinnitus. Instead, draw your attention to the sound of your breath or the way your feet feel on the ground.
- Emotion-centered meditation: Elevate positive emotions by focusing on feelings like joy or gratitude.
Check online yoga videos or guided meditations for additional resources. If you prefer a group setting, take a class at Ying Yoga Studio to get started.
Combining Yoga with Other Tinnitus Management Techniques
While yoga and meditation can provide significant relief for some tinnitus sufferers, others may need to combine these practices with additional therapies. Tinnitus retraining therapy, cognitive behavioral therapy and sound masking using hearing aids or noise machines can also effectively manage symptoms.
Our specialists can help you find the right path towards effective tinnitus management. Contact Austin Auditory Specialists today to discuss your symptoms and develop a tailored plan.