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.

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 relaxation techniques. Some people may benefit more from certain ones than others. Try different techniques to see what works best for you. Relaxation 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 for many people. 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.

Caution: Mindfulness and other types of meditation is not for everyone - for some, it may have the opposite of the intended effect. Studies suggest that about 8% of people who try meditation experience an unwanted negative effect, particularly anxiety and depression.

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.

Cheetah House
A non-profit organization that provides information and resources about meditation-related difficulties.

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.

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