Yoga For Tinnitus – Best Yoga Asanas for Tinnitus

Yoga has become globally popular over the years and has been accepted as one of the most beneficial forms of alternative tinnitus treatment. Tinnitus is a condition where one hears a ringing or buzzing sound in the ears, which can be very annoying and distressing. According to a study funded by the American Tinnitus Association¹, lower GABA activity in the auditory system is one of the causes of tinnitus, anxiety, and depression.

Yoga triggers the release of GABA or gamma-aminobutyric acid, a neurochemical responsible for the regulation of nerve activity ². Yoga for tinnitus is a highly recommended alternative tinnitus treatment as higher levels of GABA reduce ringing in the ears. In this article, we have selected a few simple yoga poses that you can practice for tinnitus relief.

What Are the Benefits of Yoga for Tinnitus?

If you suffer from tinnitus, you are aware that stress and anxiety trigger a tinnitus spike. Yoga is known to reduce stress and anxiety and improve blood circulation and overall health. Yoga for tinnitus and yoga mudra for tinnitus are effective methods to reduce ringing in the ears.

According to Sümbüle Köksoy, Can Mehmet Eti, Meltem Karataş, and Yusuf Vayisoglu, authors of the study “The Effects of Yoga in Patients Suffering from Subjective Tinnitus” published in the International Archives of Otorhinolaryngology. Practicing yoga can reduce stress, which is one of the most commonly perceived causes of tinnitus. The effects of yoga on individuals with subjective tinnitus showed significant improvements in symptoms of the condition, as well as levels of perceived stress.” ⁴

Read our article on 14 effective tinnitus treatment options you need to know, we describe other tinnitus management techniques.

Which Yoga is Best for Tinnitus?

Although there is no single asana that can be considered the best yoga exercise for tinnitus, we recommend the following asanas, Pranayams, and Mudras for tinnitus relief. Studies concluded ³ that there are positive effects of yoga on tinnitus, such as a reduction in severity, stress, anxiety, and irritability associated with tinnitus, leading to an improved quality of life.

So, let us find out more about yoga for tinnitus and how they help in reducing ringing in the ears.

Bhramari Pranayama (Bee Breath)

The Bhramari Pranayama helps calm the mind and reduce stress levels.

This yoga exercise is recommended for ear, nose, and throat-related issues. The exhaling of air during the exercise sounds similar to the humming of the bee; hence, the name bee breath. This action produces vibrations, which in turn stimulate the auditory system through the bones of the skull.

Easy Steps for Bhramari Pranayama

1. Sit crossed leg or in the Padmasana pose (use a chair if sitting cross legged is difficult)
2. Close your ears by turning your earlobes inward using your thumb or pressing the tragus, which is a small piece of thick cartilage, on the inner side of the external ear.

3. Close your eyes
4. Place your index finger lightly over the eye lids
5. Position the middle finger on the either side of your nose applying gentle pressure
6. Place your ring finger above the lips and the little finger below the lips
7. Inhale deeply, keep your mouth closed and let out the air (exhale) through your nose making a humming sound or reciting Om

You will feel slight vibrations on all your finger-tips as you exhale. Practice bee breath Pranayam two to five times a day.

Trikonasana or Triangle Yoga for Ear Ringing

This yoga for tinnitus asana is called Trikonasana, as the body forms a triangular posture or trikon (Sanskrit word for triangle).

Easy Steps for Trikonasana or Triangle Yoga Asana Posture

1. Spread your feet comfortably, about 3 1/2 to 4 feet apart, and stretch your arms fully.
2. Angle the right foot to 90 ° and the left foot to 15 °. (See image)
3. Make sure that your feet are firmly on the ground and that your weight is evenly distributed on both feet.
4. Inhale deeply in standing position. turn slowly from the waist towards the right, slowly exhaling at the same time.
5. Your right hand will be close to the ground, while your left arm will be above you in the air. Both arms should be in a straight line.
6. Rest your right hand on your shin or ankle depending on your comfort level. Your left arm should be pointing up, and both shoulders should be aligned.
7. Slowly turn your head upward, while your eyes point towards your left hand.
8. Stretch your body to the fullest without bending forward or backward.
9. Inhale and exhale: This will relax your body.
10. Come up slowly while inhaling. Come back to your starting pose, legs together, and hands on your side.
11. Repeat the same Asana by stretching your left foot.

Benefits of Trikonasana or Triangle Yoga Asana Posture

• The triangular pose helps the ear to pop if you have clogged ears.
• The bending motion improves blood circulation to the head. The flow of blood to the neck relieves tension and relaxes the muscles.
• The triangle pose helps to increase neck mobility
• It helps relieve upper-back tension.

Caution:

• Do not practice this asana on a full stomach.
• Keep your eyes open to avoid losing your balance.

Ustrasana or the Camel Yoga for Ear Ringing

Ustrasana, also known as Camel Pose, is derived from the Sanskrit word Ushtra, which means camel. The camel yoga pose is known to give relief from tinnitus.

Ustrasana or the camel pose is very beneficial for the ear. In addition to increasing the blood flow to the ears and head, it exercises the throat and chest region. Reduces problems in the ear by clearing blocks in the throat. By bending backward, the front part of your body or chest is stretched. This helps to increase breathing capacity and reduce respiratory diseases.

If you have not done Ustrasana yoga before, you should start with the Ardh Ustrasana or half-camel pose. Once you are comfortable with the half-camel pose, you can start practicing the camel pose.

Easy Steps for Ardh Ustrasana or Half Camel Pose

1. Kneel on the Yoga mat with your hands on your side.
2. Part of the leg below the knees and ankles should touch the floor.
3. Turn slowly to your right and hold your right heel with the right hand. You may have to bend backward.
4. Raise your left arm and bring it in line with your head. The palm should be facing the floor.
5. Hold this position as long as you are comfortable

If you are comfortable with the Ardh Ustrasana, you can practice Ustrasana or the camel pose.

Easy Steps for Ustrasana or Camel Pose

1. Kneel on the Yoga mat with your hands on your side.
2. Part of the leg below the knees and ankles should touch the floor.
3. Place your hands on your hips and lift your upper chest, shoulders, and drop your head backwards until you are looking at the ceiling.

4. Extend your arms, one at a time and continue to lean backward, hold your heels with your hands.
5. Hold this position for 30 to 60 seconds. Beginners should not stay in this position for more than 20 seconds.
6. Release your hands from your heels and place them on the lower back for support, as you slowly raise yourself back to the kneeling position.

This Asana must be performed gently. Do not force your body to bend backward beyond your comfort level.

Caution: Do not try if you are suffering from:

• Hernia
• Low blood pressure
• Migraine
• Back Injury

Shunya Mudra For Tinnitus

In addition to Asanas, Mudras (hand gestures) are an important part of the yogic healing process.
Shunya Mudra, interpreted as zero in Sanskrit, is also known as Akash Mudra or sky; this Mudra deals with the space within.

Shunya Mudra Yoga for Tinnitus

According to Mudras, the five fingers represent the five elements of this universe: fire, air, space, earth, and water.

Starting from the thumb, which represents fire, the third finger represents space. When a particular finger representing an element comes in contact with the thumb, which represents fire, a charge is generated that rectifies that particular element.

Shunya Mudra is strongly recommended for tinnitus, vertigo, and to better overall hearing power.
The exercise should be performed for 30 – 45 minutes every day.

Easy Steps for Shunya Yoga Mudra

• Sit-crossed legs or in the Padmasana pose. Ensure that you are comfortable as you will be sitting for a minimum of 30 minutes. (use a chair if sitting cross legged is difficult)
• Bend the middle finger and bring your thumb over it.
• Press the thumb gently until the middle finger touches its base.
• The thumb should exert slight pressure to keep the finger in place.

The advantage of this mudra is that it can be done at any time of the day; in case it is not possible to do it continuously for 30 to 40 minutes, it can be done for 15 minutes three times a day.

Karna Rogantak Pranayama

Karna Rogantak Pranayama roughly translates to breathing exercises for fighting ear disease. This Pranayama or breathing exercise is beneficial to the ear.

Easy Steps for Karna Rogantak Pranayama

1. Inhale deeply and hold your breath
2. Close your mouth and nostrils, use your fingers to hold your nose
3. Slowly try to blow out, ensure that your breath does not escape through your nostrils or mouth
4. The action of blowing out air builds internal pressure
5. The blowing-out action will create positive pressure in the middle ear

The pressure will clear blockages in the ear canal and the Eustachian tube and will also stimulate the nerves and the small blood vessels in the ear, this will increase the blood supply to the small parts of the ear

Blood carries oxygen and nutrients, and an increase in blood flow reduces the symptoms of tinnitus and improves overall ear health.

Caution:

• Do not force the air out of the ears too hard, as it may damage the eardrum or cause pain
• Do not practice this pranayama if you have ear pain, ear infection, ear discharge, or perforated eardrum
• Consult a doctor before practicing this pranayama if you have any medical conditions or are pregnant

Yoga for tinnitus is a holistic practice that can benefit not only your body but also your mind and spirit. If you suffer from tinnitus, yoga can help you cope with this condition and improve your quality of life. By practicing yoga regularly, you can enhance your blood circulation, relax muscles, calm the nervous system, and reduce stress.

CAUTION: All Yoga asanas will be performed under the supervision of a qualified yoga instructor.

References:

• https://www.ata.org/why-gaba-may-be-one-of-the-keys-to-understanding-tinnitus/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/
• https://pubmed.ncbi.nlm.nih.gov/33691808/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786150/