Pilates won't switch tinnitus off, and no study has tested it
We found no study of Pilates for tinnitus. Tinnitus UK: "There is no universal cure for tinnitus but there are ways to make living with tinnitus more manageable."
Pilates guide
Pilates for tinnitus: stress, sleep and the neck, what exercise can and can't do, what the evidence shows, and a routine
Pilates won't switch tinnitus off, but it can be one way to live with it more easily. Tinnitus, hearing ringing, buzzing or other sounds that don't come from outside, is common, and how much it bothers you is closely tied to stress and sleep. The NHS suggests trying to relax, and Tinnitus UK says regular exercise helps most people cope with tinnitus and sleep better.
No study has tested Pilates for tinnitus. The best-tested help for distressing tinnitus is cognitive behavioural therapy (CBT) and related talking therapies, with hearing aids if you have hearing loss.
This guide covers what tinnitus is, why stress, sleep and the neck and jaw matter, what exercise can and can't do, what the evidence shows, how to set up a session (soft sound instead of silence, a relaxed jaw, no breath holds, ear protection in loud studios), which moves to change, and when to see a GP. Go to A&E (accident and emergency) or call 999 for tinnitus after a head injury, or with sudden hearing loss, weakness in your face or a spinning feeling.
17 moves17 with 3D demosDoes Pilates help?Stress and sleepNeck and jawSetting up a sessionMovesWhen to see a GP
The short version
Tinnitus is common and usually not serious
About 14% of adults have it, and about 2% severely. The NHS: "It's not usually a sign of anything serious and may get better by itself."
Stress and poor sleep make it more troublesome
"Generally speaking, if you have a high level of stress, you are more likely to be troubled by your tinnitus." (Tinnitus UK) About half of people with tinnitus sleep poorly. The NHS suggests trying to relax, and Pilates improved sleep quality in small trials in people without tinnitus.
Being active goes with less troublesome tinnitus, in observational studies
In 2,751 people followed for up to 3 years, those who became active enough to meet the World Health Organization's recommendations were less likely to report their tinnitus staying the same or getting worse. In a self-selected online survey, intense workouts were blamed for worse tinnitus about twice as often as light exercise. These are links, not proof that exercise treats tinnitus.
If it changes with your neck or jaw, see a physiotherapist or dentist
Some people can change their tinnitus by moving the jaw or neck (somatic tinnitus). Neck physiotherapy helped about half of 38 people straight after treatment and a quarter 6 weeks later. Pilates' slow neck and upper-back work fits alongside that treatment, not instead of it.
The best-tested help is talking therapy and hearing care
The National Institute for Health and Care Excellence (NICE) recommends CBT in steps, from digital CBT to group and individual therapy, and hearing aids if hearing loss affects communication. It made no recommendation on sound therapy, because the evidence was too thin.
Tinnitus, and what a Pilates class asks
What tinnitus is
The NHS: "Tinnitus is the name for hearing noises that do not come from an outside source." and "You may hear these sounds in 1 or both ears, or in your head. They may come and go, or you might hear them all the time." Tinnitus UK: "Most people find that their tinnitus gets much better over time." Our yoga for tinnitus guide covers causes and types in more depth.
How common it is
Pooled across studies, 14.4% of adults have tinnitus, 23.6% of those aged 65 and over, and 2.3% severely. Across 12 European countries, 14.7% had any tinnitus and 6.0% bothersome tinnitus. UK figures range from about 1 in 10 (NHS inform) to 1 in 7 (Tinnitus UK), because the definitions differ.
Causes
The NHS lists hearing loss, conditions such as diabetes, thyroid disorders or multiple sclerosis, anxiety or depression, and some medicines. RNID adds heart and blood vessel conditions, especially high blood pressure, and says ringing after loud noise is "a warning sign that the noise was loud enough to damage your hearing."
How it's treated
NICE: information and reassurance, a hearing assessment, hearing aids for hearing loss that affects communication, and psychological therapy in steps for distress; "Do not offer betahistine to treat tinnitus." The NHS: "You'll usually be offered digital CBT first". No guideline recommends exercise, yoga or Pilates as a treatment, and the German guideline recommends physiotherapy only when tinnitus changes with the neck or jaw.
What a Pilates class asks
Quiet rests in a silent room, loud music in some studios, curl-ups that invite jaw clenching and neck strain, breath holds, head-down and legs-overhead moves, and attention on the body. Each has a note below (our list).
Where people differ
Tinnitus with hearing loss, with a neck or jaw problem, with Ménière's disease or dizziness, with sound sensitivity, tinnitus that pulses (which always needs a doctor), and tinnitus with anxiety, low mood or poor sleep each change what helps. In a large survey, most people didn't report light exercise changing their tinnitus either way.
What the evidence says
Talking therapies and hearing care carry the evidence for tinnitus. For Pilates there is none, so this is about exercise, relaxation and other gentle practices.
No Pilates studyStrong evidence
Our searches on 2 November 2026 found no study of Pilates for tinnitus in PubMed, Europe PMC or ClinicalTrials.gov. The nearest Pilates studies tested balance in deaf and hard-of-hearing young people, not tinnitus.
Being active: a consistent link, not a treatmentEmerging evidence
In 3,826 US adults, people who were active reported tinnitus less often (12.8% against 18.5%), though activity wasn't linked to how severe it was, and in an online survey activity explained under 1% of the differences in severity. In 2,751 Belgian adults with tinnitus followed online for up to 3 years, those who became active enough to meet the World Health Organization's recommendations were 64.2% less likely to report their tinnitus staying the same or getting worse. All of this is observational and self-reported: people whose tinnitus eases may become more active, and a 2026 review calls the evidence "heterogeneous and largely observational".
No trial of exercise on its ownStrong evidence
No randomised trial has tested exercise alone for tinnitus. The two small trials combined exercise with diet, in people with obesity or metabolic syndrome.
Can exercise make it louder?Mixed evidence
In a self-selected survey of 6,115 people from a tinnitus forum, 19.5% said an intense workout made their tinnitus worse, against 9.4% after light exercise, and light exercise was more often reported as helpful (14.8%). Tinnitus that pulses can be louder with the extra blood flow of hard exercise, and in a survey of 40 gym-goers, heavy lifters who strain against a held breath reported more ear symptoms. Tinnitus UK still says regular exercise helps most people cope and sleep better.
Talking therapies, relaxation and mindfulnessEmerging evidence
CBT may reduce the impact of tinnitus on quality of life by about 11 points on a 100-point scale at the end of treatment, on low-certainty evidence, with no evidence on whether it lasts. In 75 adults, mindfulness-based cognitive therapy did better than intensive relaxation training, and both helped; a review of 7 mindfulness studies calls the long-term effects uncertain. A review of guidelines: "Counselling and cognitive behavioural therapy were the only treatments that were recommended for treating tinnitus associated distress by all guidelines that reported on these topics."
Sound therapyMixed evidence
A Cochrane review found "no evidence to support the superiority of sound therapy" over a waiting list, placebo or education, and NICE made no recommendation on it. Soft background sound is still a comfort the NHS and Tinnitus UK suggest, and it helps in the quiet parts of a session.
Gentle movement practicesMixed evidence
In 80 people, 10 qigong sessions over 5 weeks reduced tinnitus severity against a waiting list, with effects lasting at least 3 months, stronger in somatic tinnitus, and "Qigong did not cause any side effects"; the trial was unblinded with no active comparison. Yoga has a few small, mostly uncontrolled studies, and in the one randomised trial, from 1995, CBT-based training did better.
Slow breathingMixed evidence
In 48 people, 4-7-8 breathing, 4 cycles morning and evening for 6 weeks, lowered tinnitus handicap scores, but the trial was unblinded with no follow-up.
Source 40
Pilates, sleep and mood in other groupsEmerging evidence
Pilates improved sleep quality scores in 6 trials (477 people, with very mixed results) and depression and anxiety scores in women in 18 trials, in people without tinnitus; an earlier review warned the trials were few, small and of variable quality. None measured tinnitus. In tinnitus, poor sleep has a tested treatment: CBT for insomnia.
Stress, sleep and mood: what Pilates can and can't do
Stress and tinnitus feed each otherEmerging evidence
RNID: "Stress can trigger tinnitus or make it worse, and tinnitus can increase your stress." Tinnitus UK: "When we're stressed, our brain becomes hyper-vigilant, meaning we become more aware of things around us. That means we're more likely to hear tinnitus and it might even get louder." Not everyone links the two: a review of 50 studies found many, but not all, people report louder tinnitus when stressed.
SleepEmerging evidence
About half of people with tinnitus sleep poorly (53.5% across 7 studies, which varied a lot). Tinnitus UK: "The shift from a relatively noisy daytime environment to the quietness of the bedroom can make the tinnitus noises more noticeable." CBT for insomnia improved insomnia scores in people with tinnitus in 4 trials.
Mood, and why help mattersStrong evidence
Across 9 studies, thoughts of suicide were about twice as common in people with tinnitus (19.5% against 9.9%). If tinnitus is affecting your mental health, the help below is for you.
Source 47
What Pilates can offer
A calm, structured way to be active, slow breathing with no holds, and a relaxed wind-down. Tinnitus UK suggests about 30 minutes of relaxation a day, and says "Even 15 minutes a day can be helpful." It also warns: "Try not to expect this to help your tinnitus directly or straight away."
How much, and when
Pilates 2 or 3 times a week as part of the 150 minutes of moderate activity a week the NHS recommends, at an effort where you can talk but not sing, and a short, relaxed session in the evening rather than hard exercise close to bed (our editorial starting point, from Tinnitus UK's advice: "don't exercise near bedtime").
The neck and jaw
Somatic tinnitusEmerging evidence
Tinnitus UK says some people with jaw or neck problems "are able to alter the intensity of their tinnitus" by moving the mouth, jaw, face and neck. How common this is depends on the definition: 16.1% of 671 people in a UK study said they could. In the lab, most people with tinnitus can change it with forceful head and neck contractions, so a brief change while straining is how hearing works, not damage (our reading).
Neck and jaw problems go with tinnitusEmerging evidence
Tinnitus is more common with neck problems and with jaw joint disorders (about a third of people with a jaw joint disorder have it), but that doesn't show one causes the other.
Physiotherapy: some help, weak evidenceMixed evidence
After neck physiotherapy, 53% of 38 people with tinnitus and neck complaints improved substantially straight away and 24% still had at 6 weeks. Reviews find positive effects at a high risk of bias, and the newest, of 13 studies, found "Limited or no evidence" for tinnitus. For tinnitus linked to the jaw, conservative treatment has low-quality evidence of benefit.
Where Pilates fits
Guidelines recommend physiotherapy only when tinnitus changes with neck or jaw findings, and the 2026 US guideline says clinicians "may inquire about somatosensory features". So the physiotherapist or dentist leads, and Pilates' slow neck, upper-back and posture work can be part of the home programme they give.
Your jaw during Pilates
Keep your jaw in its rest position: lips together, teeth slightly apart, and the tip of your tongue resting on the roof of your mouth. Move your neck slowly and in small ranges, and stop any movement that makes your tinnitus worse. This is our suggestion; our yoga for TMJ guide covers jaw pain and clenching.
Source 10
Setting up a session for tinnitus
Sound, not silence
The NHS says "do not have total silence", and Tinnitus UK: "If complete quietness is unhelpful for your tinnitus, play some gentle background sound." Have soft sound on in the quiet parts and the final rest, and keep your eyes open or sit up if stillness makes the tinnitus louder.
Loud studios
In one study, fitness classes averaged 85.6 decibels at low intensity and 93.1 at high intensity, and RNID warns that long or repeated exposure to sound at 85 decibels or more can damage hearing. In another study, 14.8% of people who went to fitness classes said they'd had ringing in their ears after a class. Ask for the music down, stand away from the speakers, wear ear plugs, or choose a quieter class.
No breath holds or straining
Holding the breath raised blood pressure during practice in a lab study of 20 healthy adults. Pilates breathing needs no holds: breathe out on the effort.
Head lifts and the jaw
Curl-ups such as the Hundred and the chest lift invite jaw clenching and neck strain, which can change somatic tinnitus. Keep your teeth apart, or keep your head down, if your jaw tightens or the tinnitus changes (our suggestion).
Where your attention goes
The NHS says of tinnitus: "do not focus on it, as this can make it worse". Pilates asks you to notice your body, so balance that with attention outside it too: the room, the count, the music (our suggestion).
Source 4
Breathing, with no holds
Lateral breathing: 5 to 8 breaths at the start of every session (from the move page's dose), shoulders and jaw soft; slow breathing: at least 5 minutes, done regularly as part of your daily routine (from the move page's dose); breath reach: "5 breaths, exhale longer than inhale" (the move page's dose).
Neck and shoulders, small and slow
Lying chin tuck: 5 gentle holds of up to 10 seconds, jaw and throat relaxed (our Pilates for neck pain class); neck CARs: with a sore neck, "use separate nods, tilts and turns instead: the NHS leaflet holds each for 5 seconds, 5 times" (from the move page's dose), skipping any direction that makes the tinnitus worse; upper trap release: "2 slow holds of 30 seconds per side" (the move page's dose); shoulder rolls: 10 to 15 slow circles each way (from the move page's dose).
Upper back and posture
Seated upper-back lift: 3 to 5 repetitions, each held 3 to 5 seconds (from the move page's dose); thoracic rotation: "6 rotations per side, moving with the breath" (the move page's dose), turning from the ribs, not the neck; side-lying open book: 5 each side, head on a pillow (our bedtime Pilates class); wall angel: 6 to 8 slow slides (our Pilates for neck pain class).
On the mat, head supported
Pelvic tilt into bridge: 6 slow, weight on the shoulder blades, not the neck (our bedtime Pilates class); dead bug heel taps: 5 each side (our Pilates for neck pain class); knee fold: 2 sets of 5 to 10 each side (from the move page's dose); bird dog, one limb at a time: 5 each arm and leg, looking at the floor just ahead of your hands (our neck pain class); cat-cow: "8 waves, slower than feels natural" (the move page's dose), with the neck part small.
Rest, with the sound on
Corpse pose: lie still for at least 5 minutes, up to 10 (from the move page's dose), with soft background sound; keep your eyes open, or sit up, if the stillness makes the tinnitus louder.
Moves to change or leave out
Each change is our suggestion, from the sources named; none has been tested in a trial.
Breath holds and straining
No breath holds; breathe out on effort. Tinnitus that pulses can be louder with the extra blood flow of hard exercise, so keep the effort steady.
Head lifts
The Hundred, chest lift, criss-cross and single-leg stretch: keep your head down, or your hands behind your head with your teeth apart, if your jaw tightens or the tinnitus changes.
Source 10
Legs-overhead and head-down moves
The roll-over, jack knife, control balance, boomerang and the high scissors and bicycle: no study shows they help tinnitus, and they load the neck. Leaving them out while the tinnitus is troublesome, or if they make it louder or bring on a pounding in your head, is our suggestion. Their own cautions for glaucoma, the neck and osteoporosis still apply.
Fast neck circles and forced neck stretches
Small, slow ranges only. With a sore neck, use separate nods, tilts and turns rather than full circles.
Long silent rests
Keep soft sound on, and sit up if lying still makes the tinnitus louder.
Classes to follow
No class is written for Pilates and tinnitus, because what changes is the set-up, not the moves: soft sound in the quiet parts, a relaxed jaw, no breath holds and small neck ranges. Our yoga for tinnitus class includes 4-7-8 breathing; the Pilates for neck pain class keeps the head supported, with cues for a soft jaw; bedtime Pilates suits the evening, with sound on in the final rest; the somatic class is slow and every move is optional; the breathing and stress relief routines suit stressful days; the posture class works the upper back (keep its swan and swimming small); and the beginner class works with the changes above.
Yoga for tinnitus: a 20-minute calming class with the sound on
Twenty minutes of gentle yoga for tinnitus: slow and 4-7-8 breathing, neck, shoulder and jaw release, gentle movement, and a rest with soft background sound.
20 minBeginner14 movesNo equipment
Pilates for neck pain: a 20-minute head-supported class
A 20-minute Pilates class for neck pain: head-supported core work, upper-back and shoulder-blade strength, gentle neck movement and slow breathing.
20 minBeginner15 movesWallBedtime Pilates: a 15-minute wind-down on the floor
A slow 15-minute Pilates wind-down for the last hour before bed: slow breathing, small lying moves and a few minutes of stillness, with no effort or holds.
15 minBeginner9 movesFirm cushionSlow somatic Pilates class: 20 minutes, every move optional
A slow, 20-minute Pilates class with time to notice your breath and how each move feels. Every move is optional and you can pause or stop at any point.
20 minBeginner12 movesNo equipment
Breathing exercises to relax
A 6-minute breathing routine: slow breathing, crocodile breathing, alternate nostril breathing, box breathing and 4-7-8 breathing.
6 minBeginner5 movesNo equipment
Stress relief workout: a 12-minute move, loosen and breathe reset
A 12-minute reset for stressful days: 4 minutes of brisk movement, 3 minutes to loosen your neck, shoulders and back, then 5 minutes of slow breathing.
12 minBeginner10 movesBench or box, wall
Pilates for posture: upper back, shoulders and neck
A 20-minute Pilates routine for posture: breathing, head and shoulder-blade control, back strength and upper-back mobility, with no loaded rounding.
20 minBeginner13 movesWall, band
Beginner Pilates workout
A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.
20 minBeginner13 movesNo equipmentWarning signs: when to see a GP
These follow the NHS tinnitus and hearing loss pages, with RNID's advice on tinnitus in one ear. A&E means accident and emergency. In the US, call 911 for 999, and use your doctor's urgent line or urgent care for NHS 111.
Go to A&E or call 999
Don't drive yourself to A&E: ask someone to drive you or call 999 for an ambulance.
- You have tinnitus after a head injury.
- You have tinnitus with sudden hearing loss, weakness in the muscles of your face, or a spinning sensation (vertigo).
Source 4
Ask for an urgent GP appointment
- You have tinnitus that beats in time with your pulse.
- You have sudden hearing loss in one or both ears: ask for an urgent GP appointment or get help from NHS 111. NICE asks for tinnitus with hearing loss that came on suddenly (over 3 days or less) in the past 30 days to be seen within 24 hours.
- Your hearing has been getting worse over the last few days or weeks, or you have hearing loss with earache or discharge from the ear: an urgent GP appointment or NHS 111.
See a GP
- You have tinnitus regularly or constantly.
- Your tinnitus is getting worse.
- Your tinnitus is bothering you: for example, it's affecting your sleep or concentration, or making you feel anxious and depressed.
- You have tinnitus consistently in only one ear (RNID's advice).
- You think your hearing is gradually getting worse.
If tinnitus is affecting your mental health
The NHS says a mental health emergency should be taken as seriously as a physical one, and that you will not be wasting anyone's time.
NICE asks doctors to refer someone with tinnitus and a high risk of suicide to a crisis team straight away.
- Call 999 or go to A&E if your life is at risk: for example, you have seriously harmed yourself or taken an overdose, or you feel you can't keep yourself safe.
- For urgent help in England, call 111 and select the mental health option, or use 111 online.
- Call Samaritans on 116 123. It is free, any time, day or night.
- In the US, call or text 988, the 988 Suicide and Crisis Lifeline, any time.
Chest pain or collapse: call 999 if
- You get sudden pain or discomfort in your chest that doesn't go away; it can feel like squeezing or pressure, burning or indigestion.
- The pain spreads to your left or right arm, or your neck, jaw, stomach or back.
- You have chest pain and feel sweaty, sick, light-headed or short of breath.
- Someone faints while exercising, can't be woken within 1 minute, or has chest pain or a pounding, fluttering or irregular heartbeat.
During a session
If a pose or breath makes your tinnitus louder, or brings on dizziness, fullness or pain in the ear, or a pounding in your head, come out slowly and breathe normally (our suggestion). A change in your usual tinnitus is a reason to see a GP, not to practise through it.
Source 4
After a loud class
RNID says ringing after loud noise is a warning sign that the noise was loud enough to damage your hearing. Protect your ears next time, and see a GP if the ringing doesn't settle within a few days (our suggestion).
Source 17
A new headache that's worse upright
Very rarely, a spinal fluid leak follows straining or stretching, including yoga or Pilates, and can cause tinnitus with a headache that is worse sitting or standing and eases lying down. That needs a GP or NHS 111 the same day (our suggestion).
Source 69
Stop the session if
You feel any pain or become unwell, as the NHS advises for its Pilates videos, and especially for chest pain or pressure, unusual breathlessness, dizziness or fainting. If you have a health problem, an injury or any symptoms, get advice from a healthcare professional, such as a GP, before you start.
Source 70
Support
Tinnitus UK runs a free helpline, 0800 018 0527 (the number the NHS gives), open Monday to Friday, 10am to 4pm.
Myths
"Pilates cures tinnitus"Strong evidence
No study has tested Pilates for tinnitus, there is no universal cure, and the German guideline's 2024 update says "Up-to-date there is no therapy that can completely switch off tinnitus". Pilates can help with the stress, poor sleep and inactivity that make tinnitus harder to live with.
"Neck exercises always help tinnitus"Mixed evidence
Neck physiotherapy helped some people whose tinnitus came with neck complaints, in small studies at high risk of bias, and the newest review found limited or no evidence for tinnitus. Nothing shows neck exercises help tinnitus without a neck or jaw problem, and guidelines recommend physiotherapy only when tinnitus changes with the neck or jaw.
"Exercise makes tinnitus worse, so avoid it"Emerging evidence
In a large self-selected survey, light exercise was more often reported as helpful (14.8%) than harmful (9.4%), though intense workouts were more often reported as harmful (19.5%). Becoming active went with less troublesome tinnitus over time, and Tinnitus UK recommends regular exercise. Keep the effort steady and skip breath holds.
"Pilates can cause tinnitus"Emerging evidence
Ordinary Pilates hasn't been linked to tinnitus. Loud class music can cause ringing, which RNID calls a warning sign for your hearing; straining against a held breath and, very rarely, a spinal fluid leak after exertion are other routes. Breathe out on effort, protect your ears, and see a GP if new tinnitus doesn't settle.
"Silence is best for relaxing"Strong evidence
The NHS says don't have total silence, and Tinnitus UK suggests gentle background sound if quiet is unhelpful.
"Tinnitus means you're going deaf"Strong evidence
Tinnitus often comes with some hearing loss, but RNID says "It's rarely a sign of a serious condition." Get your hearing checked if it changes; sudden hearing loss is urgent.
"Focusing on your breath will make tinnitus go away"Mixed evidence
Relaxation helps many people live with tinnitus, but Tinnitus UK warns not to expect it to help your tinnitus directly or straight away, and the NHS says focusing on tinnitus can make it worse. Calm breathing is for calm, not for silencing the sound.
"You need a reformer for real Pilates"Strong evidence
Mat and chair Pilates are Pilates: the NHS's own Pilates videos are mat and chair classes. For tinnitus, a quiet mat class or a home session with soft background sound often suits better than a loud studio (our suggestion).
Read next
Questions people ask
Is Pilates good for tinnitus?
It can help you live with tinnitus by easing stress, helping sleep and keeping you active, but it won't switch the sound off, and no study has tested Pilates for tinnitus. Use it alongside the help a GP or audiologist can arrange, such as CBT or hearing aids.
Can Pilates help tinnitus caused by the neck or jaw?
It can be part of the picture. If your tinnitus changes when you move your neck or jaw, see a physiotherapist or dentist; neck physiotherapy helped some people in small studies, and Pilates' slow neck and upper-back work can fit into the home programme they give.
Does exercise help tinnitus?
People who are active report tinnitus less often, and in one study those who became active had less troublesome tinnitus over time, but these studies show a link, not cause and effect. Tinnitus UK says regular exercise helps most people cope and sleep better.
Can exercise make tinnitus worse?
For most people it doesn't. In a large online survey, about 1 in 5 said intense workouts made their tinnitus worse for a while, and about 1 in 10 said the same of light exercise. Keep Pilates at a steady effort, breathe out on effort, and see a GP if your tinnitus changes for good or beats with your pulse.
Can Pilates cause tinnitus?
Ordinary Pilates hasn't been linked to it. Loud music in a class can cause temporary ringing, which is a warning sign for your hearing, so wear ear plugs or choose a quieter class.
Why is my tinnitus louder when I lie still at the end of a class?
Quiet makes tinnitus more noticeable. Have soft background sound on, keep your eyes open and notice the room, or sit up for the rest.
Is Pilates breathing good for tinnitus?
Slow breathing with no holds can help you relax, which the NHS suggests. In one small trial, 4-7-8 breathing morning and evening for 6 weeks lowered tinnitus handicap scores, though it had no follow-up.
Should I avoid any Pilates moves with tinnitus?
Skip breath holds and straining, keep your jaw relaxed in curl-ups or keep your head down, move your neck slowly, and leave out legs-overhead moves if they make the tinnitus louder or bring on a pounding in your head. These are our suggestions; no study has tested them.
Can Pilates help me sleep with tinnitus?
Pilates improved sleep quality scores in small trials in people without tinnitus. A calm, short session in the evening with background sound may help you wind down, and if poor sleep lasts, a GP can arrange CBT for insomnia, which has worked in tinnitus.
Is Pilates or yoga better for tinnitus?
Neither has been compared. Yoga has a few small studies and qigong one trial; choose the calm practice you'll keep doing, with soft sound in the quiet parts. Our yoga for tinnitus guide has a 20-minute class.
When should I see a doctor about tinnitus?
Go to A&E or call 999 for tinnitus after a head injury, or with sudden hearing loss, weakness in your face or a spinning feeling. Ask for an urgent GP appointment for tinnitus that beats in time with your pulse, and see a GP if it's constant, getting worse, bothering you or only in one ear.
Sources
- PubMed · Our search for Pilates studies in tinnitus: 0 records (2 November 2026; Europe PMC and ClinicalTrials.gov also searched)
- Tinnitus UK · Is there a cure?
- Jarach 2022 · How common tinnitus is worldwide (systematic review and meta-analysis, JAMA Neurol; its correction changes only its open access status)
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- Chalimourdas 2026 · Changes in physical activity and tinnitus severity in 2,751 people over up to 3 years (prospective observational study, Eur Arch Otorhinolaryngol)
- Michiels 2019 · Physical symptoms, exercise and tinnitus: 6,115 people from a tinnitus forum (self-selected online survey, Interact J Med Res; read in full)
- Tinnitus UK 2024 · Tinnitus and disorders of the jaw joint (TMJ) and neck
- Michiels 2016 · Neck physiotherapy in 38 people with tinnitus and neck complaints (trial, Man Ther)
- NICE NG155 · Tinnitus: assessment and management (2020)
- Fuller 2020 · Cognitive behavioural therapy for tinnitus (Cochrane review)
- Tinnitus UK · What is tinnitus?
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- Nivethitha 2021 · Heart rate and blood pressure during four yogic breathing techniques: 20 healthy adults (lab study, Int J Yoga; read in full)
- Tinnitus UK 2022 · Pulsatile tinnitus (past its review date: issued March 2022, review due March 2025)
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- Chen 2023 · Physical activity and tinnitus in 3,826 US adults (cross-sectional study, Ear Hear)
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- Raj-Koziak 2026 · Diet, body weight, physical activity and tinnitus: 24 studies (scoping review, J Clin Med)
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- Ismail 2025 · Diet and treadmill walking for tinnitus with metabolic syndrome in older adults (randomised trial, Eur Arch Otorhinolaryngol)
- Benet 2023 · Straining with a held breath and ear symptoms in 40 heavy lifters (survey, Indian J Otolaryngol Head Neck Surg)
- Tinnitus UK · Self-help tips
- McKenna 2017 · Mindfulness-based cognitive therapy or relaxation training in 75 adults with tinnitus (randomised trial, Psychother Psychosom)
- Rademaker 2019 · Mindfulness-based programmes and tinnitus distress: 7 studies (systematic review, Front Neurol)
- Meijers 2023 · Treatment recommendations in tinnitus guidelines compared (systematic review, BMJ Open; read in full)
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- Tinnitus UK · Relaxation
- Biesinger 2010 · Qigong for tinnitus in 80 people (randomised trial with a waiting list, J Psychosom Res)
- Gunjawate 2021 · Yoga and meditation for tinnitus: 5 studies (systematic review, J Laryngol Otol)
- Kröner-Herwig 1995 · CBT-based group training or yoga for chronic tinnitus (randomised trial, J Psychosom Res)
- Kirazli 2026 · 4-7-8 breathing in people with tinnitus (randomised trial, Brain Behav; read in full)
- Ju 2023 · Pilates for depression and anxiety: 18 trials, 827 women (systematic review and meta-analysis, Medicine; read in full)
- Fleming 2018 · Pilates and mental health: 8 controlled trials (meta-analysis, Complement Ther Med)
- Curtis 2021 · CBT for insomnia in adults with tinnitus: 4 trials (meta-analysis, Sleep Med Rev)
- RNID · How to manage tinnitus and stress
- Tinnitus UK · Tinnitus, stress and getting help
- Elarbed 2021 · Tinnitus and stress in adults: 50 studies (scoping review, Int J Audiol)
- McCray 2025 · Suicidal thoughts and behaviour in adults with tinnitus: 9 studies (meta-analysis, Laryngoscope)
- NHS · Physical activity guidelines for adults aged 19 to 64
- Tinnitus UK · Somatic or somatosensory tinnitus (for healthcare professionals)
- Ward 2015 · Somatic tinnitus in 671 people in the UK (cross-sectional study, PLoS One; read in full)
- Levine 2003 · Head and neck contractions that change tinnitus (lab study, Exp Brain Res)
- Bousema 2018 · Tinnitus and neck or jaw joint disorders (systematic review, Trends Hear)
- Alghamdi 2026 · Jaw joint disorders and tinnitus (systematic review and meta-analysis, BMC Oral Health)
- Michiels 2016 · Physiotherapy for tinnitus: 6 studies (systematic review, Front Neurosci)
- Canli 2026 · Physiotherapy for neck pain with dizziness or tinnitus: 13 studies (systematic review, BMC Musculoskelet Disord)
- Michiels 2019 · Jaw joint treatment and tinnitus (systematic review, J Oral Facial Pain Headache)
- Adams 2026 · Clinical practice guideline: tinnitus update (American Academy of Otolaryngology guideline, Otolaryngol Head Neck Surg)
- Hori 2026 · Lower music volume in fitness classes and how hard the class felt (randomised study, JAMA Otolaryngol Head Neck Surg)
- RNID · How loud is too loud?
- Won 2013 · Neck and jaw muscle contractions that change tinnitus (clinical study, Audiol Neurootol)
- NHS · Hearing loss
- RNID · What to do if you have tinnitus
- NHS · Where to get urgent help for mental health (past its review date: reviewed April 2023, review due April 2026)
- Samaritans · Contact a Samaritan: 116 123, free, any time
- 988 Suicide and Crisis Lifeline (US): call or text 988, any time
- NHS · Chest pain (past its review date: reviewed August 2023, review due August 2026)
- NHS · Heart attack
- NHS · Fainting
- Callen 2024 · Spontaneous intracranial hypotension (a spinal fluid leak): diagnosis and treatment (expert review, Neurol Clin Pract; read in full)
- NHS · Pilates video for beginners, with its safety advice
- Tinnitus UK · Call our tinnitus helpline
- Hesse 2024 · The German S3 guideline on chronic tinnitus: update (guideline summary, Laryngorhinootologie)
- RNID · Tinnitus
- NHS · Chair-based Pilates exercise video (past its review date: reviewed August 2022, review due August 2025)
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.