Relaxation Techniques for Dizziness and Imbalance
This information is intended as a general introduction to this topic. As each person is affected differently by balance and dizziness problems, speak with your health care professional for individual advice.
The symptoms of some vestibular disorders can be distressing and upsetting, leading to anxiety and stress. Psychological anxiety can stimulate the nervous system just as much as physical pain. Many people may benefit from exercises that calm their nervous system and reduce the intensity of their symptoms.
Consider these tips before starting:
- Create a comfortable, quiet, stress-free environment, preferably with dim lighting.
- Wear comfortable clothes and take off your shoes and glasses.
- Do not try too hard – if you worry about “doing it right” you will tense up even more.
- Practice on an empty stomach – food digestion after meals tends to disrupt deep relaxation.
- Aim for practicing at least 10-20 minutes a day, preferably around the same time to establish a habit.
Some people may benefit more from certain relaxation techniques than others. These techniques are not for everyone - they may have the opposite of the intended effect for some people, increasing stress and arousal.
It is helpful to have some specific guidance. Professionals who can teach you some basic relaxation techniques include family doctors, a range of mental health professionals, physiotherapists and occupational therapists, and yoga therapists.
Be patient - relaxation skills take a while to learn. Over time, it will get easier to let go of tension and you will begin to feel more and more relaxed.
There are a variety of techniques. Try different ones to see what works best for you. Techniques include:
Controlled breathing
There are many different kinds of breathing exercises including lengthening your exhale, abdominal breathing, breath focus, equal breath, resonant breath, yogic (pranayama) breathing, lion's breath and alternate nostril breathing. Find instructions: 8 breathing exercises you can try right now.
Caution: Controlled breathing may not be appropriate if you have other health problems that make breathing difficult – check with your family doctor first.
Mindfulness meditation
Research suggests mindfulness medication may give as much relief from some anxiety symptoms as anti-depressants. Mindfulness is learning to cultivate attention in the present moment. There are many different practices you can do to cultivate mindfulness including breathing meditation, guided imagery and body scan. Read more about mindfulness for stress reduction, balance and well-being.
Progressives muscle relaxation (PMR)
PMR is based on the concept of progressively tensing and relaxing your muscles. This sets the stage for a rebound effect – once you let go of the contraction, your muscles may be able to relax more effectively.
Caution: PMR may not be suitable if you have high blood pressure (hypertension) – check with your family doctor first. Be very careful with how much tension you apply to any areas that are sensitive to injury or pain, such as your neck, shoulders or back.
Yoga, tai chi and qigong
Evidence-based research suggests that, as well as promoting general wellbeing, these traditional Eastern practices may be effective in reducing stress and anxiety. Research suggests Tai chi can also help improve balance and reduce fear of falling.
More resources
The following can offer more help and support for affected individuals and their families.
Websites
A 6 Minute Mindful Progressive Muscle Relaxation
Follow along as you watch this short YouTube video – useful for beginners.
How to Do Progressive Muscle Relaxation
Download a short guide and script [PDF] developed by Anxiety Canada.
Free Listening on SoundCloud
Links to a variety of relaxation and guided imagery, progressive muscle relaxation, mindful movement and other relaxation sound tracks. Curated by the BC Provincial Health Services Authority.
Mindfulness-Based Tinnitus Stress Reduction
An eight-week online course utilizing elements of deep breathing, yoga, relaxation, and meditation to reframe your relationship with tinnitus. This program may be an effective intervention for treating chronic tinnitus and its comorbid symptoms, and may help reduce depression and phobic anxiety while improving social functioning and overall mental health.
Apps
Note: Most of these apps do not have accessibility features; they may be of limited use to people who are unable to hear spoken instruction.
Aura
Open captions make the 3-minute meditations on this iOS and Android app particularly useful to people with hearing loss.
Breathe2Relax
Available on both iOS and Android this app guides you through scientifically sound exercises to encourage diaphragmatic breathing.
Buddhify
An iOS app that teaches mindfulness-based meditation through a series of guided lessons. It includes more than 40 tracks categorized by mood or activity (for example walking, going to sleep, feeling stressed or work breaks). Written and voiced by a range of teachers, the sessions range from 4 to 30 minutes.
Calm
An iOS app that focuses on the four key areas of meditation, breathing, sleep and relaxation. It is appropriate for those who are new to meditation and also offers meditations for more advanced users. Meditation sessions range from 3 to 25 minutes.
Headspace
Provides digital guided meditation sessions and mindfulness training. It can be accessed through its website as well as an iOS or Android app. After registering an account, users get 10 days of free content, after which they have the option to take out a monthly or annual subscription or continue with the limited free trial material.
Stop, Breathe, Think
A free, simple tool to guide people of all ages and backgrounds through mindful meditation. Access online or as an iOS or Android app.
Waking Up: A Mindfulness Meditation Course with Sam Harris
Join Sam Harris as he explores the theory and practice of meditation. iOs or Android app.
Books
Most of the titles listed are available for loan through public libraries. If your local library does not own a copy, ask for it to be sent from another library through interlibrary loan.
10% Happier by Dan Harris (2019)The subtitle says it all: “How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works.” The art of meditation for sceptics.
Breath: The New Science of a Lost Art by James Nestor (2020)An informative and entertaining look at the science behind healthy ways to breathe. The techniques are described in detail at the end of the book, along with a list of apps and YouTube tutorials.
Declutter Your Mind: How to Stop Worrying, Relieve Anxiety and Eliminate Negative Thinking by SJ Scott and Barrie Davenport (2016)Focuses on teaching mindfulness techniques to allow you to be present in the moment and take control of your thought processes.
Mindfulness: an eight-week plan for finding peace in a frantic world by Mark Williams and Danny Penman (2011)Offers simple and straightforward forms of mindfulness meditation – based on the techniques of mindfulness-based cognitive therapy.
The Anxiety & Phobia Workbook by Edmund J Bourne (2020)Written by a leading expert in cognitive behaviour therapy, this fully revised 7th edition offers step-by-step treatment strategies for anxiety, worry and fear.
The healing power of the breath by Richard P. Brown, MD and Patricia L. Gerbarg, MD (Shambhala, 2012)Simple techniques to reduce stress and anxiety, enhance concentration, and balance your emotions.
Wherever you go, there you are: mindfulness meditation in everyday life by Jon Kabat-Zinn (updated 10th anniversary edition, 2005)Explains how anyone can use mindfulness to reduce anxiety, achieve inner peace, find fulfillment and enrich one’s life. Accompanied by a series of anecdotes, instructions and meditations. Also available on CD and as an audiobook.
Sources
Abbott R, Lavretsky H. Tai chi and qigong for the treatment and prevention of mental disorders. The Psychiatric Clinics of North America. 2013. 36(1), 109-19. Available from: http://bit.ly/2TNrkBm
American Academy of Otolaryngology - Head and Neck Surgery. Tai chi may be an effective treatment for dizziness, balance Issues. Science Daily, 5 October 2009. Available from: http://bit.ly/2FL9ET8
Bhasin MK, Dusek J, Chang B-H, Joseph MG, Denninger JW, Fricchione GL et al. Relaxation response induces temporal transcriptome changes in energy metabolism, insulin secretion and inflammatory pathways. Public Library of Science One. 2017. 12(2). Available from: http://bit.ly/2V2b693
Goyal M, Singh S, Sibinga EMS et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014.174(3):357–368. Available from: https://bit.ly/2tQivdl
Hölzel B, Carmody J, Vangel M, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research. 2010. 191(1):36-43. Available from: http://bit.ly/2FDkmdp
McCallie MS, Blum CM, Hood CJ. Progressive muscle relaxation. Journal of Human Behavior in the Social Environment. 2006. 13:3, 51-66. Available from: http://bit.ly/2FLgBUz
Merkes M. Mindfulness-based stress reduction for people with chronic diseases. Australian Journal of Primary Health. 2010. 16, 200-210. Available from: http://bit.ly/2YBzalj.
Philippot P, Nef F, Clauw L, Romrée M, Segal Z. A randomized controlled trial of mindfulness-based cognitive therapy for treating tinnitus. Clinical Psychology and Psychotherapy. 2006. 19: 411-419. Available from: http://bit.ly/2OA49tn
Stress management: approaches for preventing and reducing stress. Harvard Medical School. Harvard Health Publications. May 2009. Available from: http://bit.ly/2I1tfQz
Yoga for Anxiety and Depression. Harvard Health. 2006. Available from: http://bit.ly/2HXkDdX
Page updated January 2021.
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