Simple 3-Minute Breathing Technique for Tinnitus Relief

Hi there, I’m Dr. Janice Powis, functional audiologist, meditation teacher, and creator of Mind Over Tinnitus™.

First of all, I just want to thank you for being here.

Tinnitus can not only cause frustration, but can also cause a lot of stress.

And sometimes you just want to find some kind of tool to bring some calm in the moment.

This is why I want to share this very simple breath work technique that you can use to bring some calm.

Right into the moment.

It’s very simple and very easy to incorporate into your day.

We’re going to do it here together today.

This whole video will be about three minutes and I will also give you some guidelines on how to use this breath work technique outside of us doing it here today.

You’ll learn the the box breathing technique or the “4-4-4-4 breathing technique”.

Here’s the basic steps:

  • Breathe in for four seconds
  • Hold the breath for four seconds.
  • Release the breath through the mouth for four seconds
  • Hold for four seconds.

You’re going to do this for as many times as you feel would be helpful.

It could be as simple as one to two times.

It really just brings you back into the present moment, creates a sense of call, and brings you back into your body.

You can do it for five minutes, or even up to 15 minutes.

You might want to work your way up to those longer periods of time.

But three minutes is a good sweet spot to begin with.

So that’s going to be a good place for you to try it out.

Use this exercise anytime you feel like you want to bring some calm right into the moment when you are feeling tinnitus related stress.

Simple as that.

So give it a try.

It will help to just calm your nervous system and make it much easier for you to focus and move and navigate through your day.

Thank you for being here with me today.