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List of Life Improvement Exercises to Manage Tinnitus





Living with tinnitus can sometimes feel like navigating a ship in stormy seas. The constant ringing, buzzing, or hissing sounds may feel relentless, making even the simplest tasks challenging and causing you to constantly yearn for a moment of silence. The intrusive nature of this condition often seeps into every aspect of daily life, making concentration difficult and wreaking havoc on sleep patterns. It is like an unwelcome guest that sat late. It’s welcome, leaving you feeling drained, irritable, and anxious.

Navigating this discomfort is further complicated by the confusing and often contradictory information found online. The quest for an effective solution can feel like trying to find a needle in a haystack. For many, this quest evolves into an odyssey for a cure, a magic bullet that will silence the noise once and for all. However, the answer may not lie in the pursuit of a cure but rather in the journey towards habituation – learning to live with tinnitus so that it becomes part of the background noise of your life rather than its defining feature.

This is where Oto comes into play, offering a state-of-the-art digital program to guide you through this journey. Built upon the foundations of cognitive behavioral therapy (CBT) principles, Oto helps individuals learn to live with tinnitus, lessening its impact on daily life. Nonetheless, how do these exercises for tinnitus work, and what role does a digital program like Oto’s play in this? Let’s delve deeper to understand the power of these exercises.

Sound-Based Exercises

All in all, the fundamental objective of exercises for tinnitus is to assist in retraining the brain to ignore the constant ringing, buzzing, or hissing sounds that characterize this condition. These exercises fall into three primary categories: sound-based exercises, mindfulness exercises, and physical exercises. Each category serves a unique purpose and tackles a different aspect of tinnitus, addressing both the physical and mental challenges it presents.

Sound-based exercises are essentially auditory training techniques designed to help individuals cope with the incessant noises associated with tinnitus. In particular, the objective is to gradually shift your focus away from the annoying sound and towards more pleasant and calming sounds. For instance, these exercises might involve actively listening to relaxing music, tuning into the soothing sounds of nature, or engaging in controlled exposure to a variety of noises to enhance auditory discrimination. Sound therapy, white noise machines, or specialized apps like Oto can provide the ambient noise needed for these exercises, making them easily accessible and convenient.

Mindfulness Exercises

Mindfulness exercises, contrary to sound-based techniques, primarily target the psychological impact of tinnitus. These exercises aim to mitigate the associated stress, anxiety, and mental strain, thus indirectly reducing the perceived intensity and intrusiveness of tinnitus sounds. They introduce a sense of calm, promote deep breathing, and encourage relaxation, providing significant relief from the mental exhaustion often accompanying tinnitus.


One prominent mindfulness technique is progressive muscle relaxation. This method involves tensing and then relaxing various muscle groups in the body, promoting physical relaxation that can alleviate tinnitus symptoms. Besides that, another method is deep breathing exercises, which facilitate stress relief and mental calm. By focusing your attention on your breath, you can temporarily tune out the ringing or buzzing sounds, achieving a state of tranquillity and composure. Additionally, guided imagery, a technique where you visualize calming and positive scenarios or environments, can also be remarkably beneficial. This exercise can transport you away from the persisting noise of tinnitus towards a peaceful setting, thereby diminishing the anxiety and stress related to the condition.

The Oto app offers numerous mindfulness modules designed by a team of experts who understand tinnitus on a personal level. These modules provide guided instructions for each exercise, making them easy to follow and incorporate into your daily routine.

Physical Exercises

Last but not least, the third category involves physical exercises, and while it might not seem directly related to tinnitus at first, these exercises are about improving overall health and well-being. Regular physical activity can help reduce the perception of tinnitus by enhancing blood flow to the ears. Aerobic exercises like cycling, swimming, or running can be particularly beneficial. In addition, yoga and Tai Chi, which combine physical movement with mindfulness, can be especially helpful. On that note, the Oto app can help guide you through specific physical exercises suitable for individuals with tinnitus, ensuring that you’re following an effective and safe routine.


While knowing these exercises is the first step, consistently practicing them is the key to experiencing significant relief. With time and regular practice, it would become much easier to move your focus away from the tinnitus sounds and towards the more positive and pleasant aspects of life.

The Bottom Line

As with any journey, the road to tinnitus habituation may have its twists and turns, ups and downs. Nonetheless, it is important to remember that it is not about reaching an end destination where tinnitus is miraculously cured. Instead, it is about making that constant ringing, buzzing, or hissing a background noise rather than a disruptive one.

Think of it like learning to drive a car. Initially, every sound or movement feels magnified, every decision, every action fraught with tension. However, with practice, what once required concerted effort becomes second nature. With that in mind, that is the path Oto aims to guide you on. Using our digital program, we provide you with the resources and support you need to take control of your tinnitus. From audio exercises designed to help you focus on more pleasant sounds to comprehensive tools for sleep and focus, the Oto app offers a user-friendly experience right at your fingertips.

Hence, why wait? It is time to take the first step on your journey towards tinnitus habituation. Download the Oto app today, and let us navigate this journey together. For more support and to access a free audio tinnitus course, leave us your email address. Remember, tinnitus may be a part of your life, but it doesn’t have to define it. With Oto, we believe you can tune out the noise and tune into life.

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