Relaxation and Tinnitus

Posted by:gulf onMay 31, 2016

If you suffer from Tinnitus, then you’re already aware of how to cope with the ringing during certain time, such as falling asleep. Did you know that with the help of some relaxation exercise that you may experience some relief?

First, you should understand Tinnitus; which is the sensation of hearing intermittent or continuous ringing, buzzing, or other sounds. Often amplified when the background noise is low or completely quiet, such as when you may be falling asleep.

Recent studies also suggest that through music therapy, temporary relief can be achieved. Here, we provide the beginning steps for a relaxation technique to try. Look for our future post on music therapy for Tinnitus.

Follow each step and repeat when needed:

Turn off- Anything making noise in your home that will distract your relaxation, such as a television or cell phone.

Progressive muscle relaxation – Sit in your favorite chair. Clear our mind and begin focusing on one area of your body. Inhale and tighten only the muscles you are concentrating on for 8 seconds. Release them by suddenly letting go. Let the tightness and pain flow out of the muscles while you slowly exhale. Continue this progression systematically from your head down to the feet.


Guided imagery – When you feel relaxed enough, close your eyes and imagine yourself in the most relaxing environment possible. Continue to breathe.  Engage the image and scene with all your senses. Smell of the beach, the feel of the air, the taste of your favorite beverage.

Deep breathing – Repeat the following sequence 20 times:

  1. Exhale completely through your mouth
  2. Inhale through your nose for 4 seconds
  3. Hold your breath for 4 seconds
  4. Exhale through your mouth for 6-8 seconds

Music- Use soothing music if needed, low volume.


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