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Yoga for tinnitus: a 20-minute calming class with the sound on

A calming class for living with tinnitus. It won't switch the sound off: the yoga trials are small, and the best-tested help for distressing tinnitus is cognitive behavioural therapy (CBT) and related therapies, which a GP or audiologist can arrange. Relaxation is part of NHS and NICE advice, and the 4-7-8 breathing here is the dose used in a small trial. Put on soft background sound before you start, such as rain, waves or quiet music, rather than practising in silence. The order and most doses are our editorial choice.

20 minBeginner14 movesNo equipmentNeck · Shoulders · Back · Abs · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Settle, sitting (3 to 4 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit with your back supported and background sound on. In for a count of up to 5, out for up to 5, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. 4-7-8 breathing4 cycles
    Beginner · 3D demoThe trial's dose; do another 4 cycles this evening. Shorten the counts, or leave out the hold, if you feel light-headedEasier: Box breathing

Neck, shoulders and jaw, sitting (5 minutes)

  1. Chin tuck8 to 10, holding 3 to 5 s
    Beginner · Neck · 3D demoSlide your head straight back. Teeth slightly apart, tongue resting on the roof of your mouthEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Neck CARs (controlled articular rotations)Nods, tilts and turns, each held 5 s, 3 times
    Beginner · Neck · 3D demoSmall and slow; skip any direction that makes the tinnitus worseHarder: Rabbit pose (Sasangasana)
  3. Upper trap release1 hold of 30 s each side
    Beginner · 3D demoLet the weight of your hand do it, with no pullingEasier: Side neck stretch
  4. Levator scapulae stretch1 hold of 20 to 30 s each side
    Beginner · Neck, Back · 3D demoLook down towards your armpit; the hand guides, it doesn't pullEasier: Chin-to-chest stretchHarder: Rabbit pose (Sasangasana)
  5. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoLet your jaw hang softHarder: Shoulder CARs (controlled articular rotations)

Move gently (5 minutes)

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoOn all fours, or sitting with your hands on your knees. Keep the rounding small with osteoporosisHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation6 each side
    Beginner · 3D demoSitting or kneeling, turning with the breathEasier: Side-lying open bookHarder: World's greatest stretch
  3. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoNotice your feet on the floorHarder: Tree pose (Vrksasana)
  4. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA hand on a chair or wall if you feel unsteadyEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)

Rest with the sound on (7 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoForehead on a block or stacked fists, so your jaw isn't pressed into the matHarder: Extended puppy pose (Uttana Shishosana)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps it gentleHarder: Seated twist, bottom leg straight
  3. Corpse pose (Savasana)5 min
    Beginner · 3D demoBackground sound on. If the tinnitus feels louder in the stillness, keep your eyes open and follow your breath, or sit up. Roll to your side to come up

Tips

  • Use it on most days, or at least 3 times a week, for 6 to 12 weeks, alongside 4 cycles of 4-7-8 breathing morning and evening (our editorial starting point; the trials ran 4 to 12 weeks).
  • If any move or breath makes your tinnitus louder, or brings on dizziness, ear fullness, ear pain or a pounding in your head, stop that move and breathe normally.
  • With glaucoma or high blood pressure that isn't controlled, keep your head above your heart, and keep breath holds short or leave them out. With panic attacks or heart disease, leave out the hold in 4-7-8 breathing.
  • In a loud class, wear ear protection or move away from the speakers.
  • 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.
  • This won't cure tinnitus. If it's affecting your sleep, mood or concentration, see a GP: NICE recommends CBT-based therapies.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for tinnitus: a 20-minute calming class with the sound on take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 7 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.