Yoga promotes health, relaxation and a connected mindfulness with the body. But, can yoga help with Tinnitus? Let’s explore if it can and what kind of yoga for Tinnitus you must do if it can.
How does yoga for Tinnitus work?
Towards the end of this post, you will find several asanas (body exercises) you can do to specifically relieve your Tinnitus or ringing in the ears. But, how do these exercises work?
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There are a couple of theories.
The first theory is that these exercises promote a better flow of blood to your throat and then your ears and your head. More flood flow to these organs then mean that more oxygen is carried to the structures in these organs. This revitalizes the organs’ functions and help them perform better. Yoga does this by reducing blood pressure and heart rate. Tinnitus is a condition where your middle and inner ears are malfunctioning. Rejuvenated blood flow may relieve such problems.
The other theory that speaks in favor of yoga for Tinnitus is that yoga relaxes the person performing the asanas. Relaxation can reduce stress and anxiety that can in turn have a profound effect on the intensity and intrusiveness experienced from a constant ringing in the ears. Most people suffering with Tinnitus have high levels of stress and anxiety and yoga can negate this for them, helping them manage or habituate to Tinnitus better.
How Severe is Your Tinnitus?
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Are there studies that prove that yoga works for Tinnitus?
Yes, there are a couple of studies, albeit small scale ones. We discuss them below.
A Study showing significant improvement in Tinnitus severity, after 12 weeks of yoga
This study involved 12 participants. They attended yoga classes once a week but were also given a schedule to practice daily yoga at home, for three months. Their yoga for Tinnitus schedule consisted of various asanas (b0dy exercises), breathing exercises and also meditation.
After 3 months, the participants reported a reduction in Tinnitus severity scores, from 4.5 to 1.91. They also reported a reduction in stress, from 74 to 59.
A Study showing stronger white matter connections in brain MRIs, resulting in improved Tinnitus management
In this study, 10 patients with Tinnitus underwent yoga training for 12 weeks. MRIs were taken before and after this time period. All patients showed stronger white matter connections in the motor cortex areas of the brain. This in turn allowed all 10 participants to better cope with Tinnitus. They found it less intrusive, slept better and enjoyed better quality of life.
Yoga Asanas for Tinnitus
Trikonasana (Triangle Pose)
When you do this asana for the first time, you might feel your ears popping. Or, you might feel a fullness in your ears. This happens as more blood enters your head, stimulating your ear’s inner structures. It is important not to strain your neck while you hold this pose. Relax and let it gently stretch. Hold the pose for 10 to 15 seconds before going back to a neutral position. Repeat 4-5 times for each side.
Adho Mukha Svanasana (Downward facing dog)
As you can see from the picture, this is anti-gravity pose that allows your head to receive more blood and oxygen than you usually do. This then allows your ears’ structures to be stimulated, just like in the triangle pose. An added benefit of this pose is that it helps alleviate stress created by bad posture, which can cause your Tinnitus to get worse.
Ustrasana (Camel pose)
This is a fantastic yoga exercise for the throat. Remember, Tinnitus is officially an ENT problem, with the T in ENT standing for throat. The throat is the gateway for blood and oxygen to enter the ears and other organs in your head. Besides stimulating your ears, this is an excellent exercise for your back health and to correct poor posture.
Bhujangasana (Cobra pose)
This is another yoga pose that helps open up your throat. But, its real benefits are how it relieves stress and anxiety that can in turn tone down the severity of your Tinnitus condition.
Viparita Karani (Legs up the wall)
Done against a wall, this is one of the best yoga poses for calming your entire nervous system. If there was just one yoga pose for Tinnitus you want to do, we would recommend this one. As you might know by now, Tinnitus is as much a nervous condition problem as it is a problem with your ears. It’s your brain creating a phantom noise because it thinks your ears aren’t functioning properly. Regular practice of this asana may help settle your nervous system that can in turn reduce the ringing or even possibly make it go away entirely!
Benefits are maximized when you perform this yoga pose for 15 minutes at a time. Be sure not to stand up immediately after this asana. After completing the asana, lay your legs flat for 5 minutes and then slowly get up to stand up on your feet. You might feel your feet become leathery or experience a tingling sensation as blood flows back to your feet. This is all fairly normal and nothing to worry about. However, do not exceed the 15 minute recommended duration for this asana.
Halasana (Plow pose)
This is an advanced yoga exercise for Tinnitus. If you can’t quite take your legs all the way to the floor like shown in the picture, you can use a bench, couch or chair to rest your feet halfway through the air. Just be sure to curl your toes in so you are rested on the balls of your feet. You can also try doing this with your head facing a wall, so you can find a place to rest your feet on the wall, well before it touches the floor. It might take a few adjustments to find a position that is most comfortable for you.
Like many asanas here, this one also focuses on opening up your throat which then allows your ears and other head organs to receive more blood and oxygen. Hold the pose for a minute or two and try to progress to taking your feet to the floor. Inhale when you bring your feet up and exhale as you take your feet down. Be careful not to strain or hold your breath while doing this asana for Tinnitus.
It will take more than Yoga to make Tinnitus go away but
Yoga is an excellent way to help improve your Tinnitus condition. Even if the ringing doesn’t stop or reduce in intensity, you will feel less stressed and anxious about having Tinnitus. On a side note, Hypnosis for Tinnitus is also quite good at helping you mentally manage your Tinnitus better.
When you combine yoga with many other lifestyle, diet and habit changes, your Tinnitus can improve quite profoundly. Here are some suggestions you can seriously consider.
Limit sugar intake – Sugar and Tinnitus are connected. Sugar, like salt, can increase blood pressure which can make your Tinnitus worse.
Watch your drinking – Your daily glass of wine, beer or whiskey may not be helping with the ringing in your ears. Learn about how alcohol affects Tinnitus here.
Evaluate your jaw health– Your ears and jaw are very connected. If you have tightness in your jaw, jaw pain or other problems like teeth grinding or clenched jaw, relieving that jaw problem can definitely help your Tinnitus.
