Breathing Exercises for Tinnitus
Lower the volume on tinnitus through vagal activation
Tinnitus — the perception of ringing, buzzing, or humming in the ears — affects approximately 15% of the global population. While breathing exercises cannot cure tinnitus (which is a neurological condition), they address two key amplifiers: stress and attentional focus. Stress increases tinnitus volume perception, and focused attention on the ringing makes it more prominent. Breathing exercises reduce both.
Bhramari (bee breath) is uniquely suited for tinnitus because the humming generates a competing auditory signal while simultaneously stimulating the vagus nerve. The vibratory frequency (100-500 Hz) overlaps with many tinnitus frequencies, providing a form of sound masking from within. A pilot study in the International Tinnitus Journal found that regular bhramari practice reduced tinnitus severity scores.
For general tinnitus management, coherence breathing (5.5s in, 5.5s out) reduces the stress amplifier, while 4-7-8 breathing promotes sleep — a common struggle for tinnitus sufferers. The goal isn't silence; it's reducing the emotional and stress response to the sound, which in turn reduces its perceived volume.
Benefits
- Bhramari humming creates internal sound masking at tinnitus-relevant frequencies
- Vagus nerve activation reduces the stress that amplifies tinnitus perception
- Breathing exercises improve sleep quality — often the #1 tinnitus complaint
- Shifts attention away from the ringing to the breath rhythm
- Zero side effects — safe to combine with hearing aids or sound therapy
Frequently Asked Questions
Can breathing exercises cure tinnitus?
No. Tinnitus is a neurological condition that breathing cannot cure. However, breathing exercises can reduce tinnitus severity perception by lowering stress (which amplifies tinnitus), improving sleep, and providing competing sensory input (bhramari humming). Many patients report significant quality-of-life improvements.
How does humming help tinnitus?
Bhramari breathing generates internal vibration at 100-500 Hz, which overlaps with many tinnitus frequencies. This creates a competing signal (sound masking from within). Additionally, the vibration stimulates the vagus nerve, reducing the stress response that amplifies tinnitus perception. The effect is temporary but repeatable.
How often should I do breathing exercises for tinnitus?
Daily practice produces the best results. 5-10 minutes of bhramari in the morning and 5 minutes of coherence breathing before bed is a solid protocol. During tinnitus spikes, use 4-7-8 breathing to reduce the stress response. Consistency over weeks is key — this is nervous system retraining.
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