Reflexology for Tinnitus Relief
Reflexology for Tinnitus Relief
By Jules O’Driscoll
BA Hons Complementary Healthcare (Reflexology)
Sole Revival Skin & Body Clinic
Tinnitus — that persistent ringing, buzzing or whooshing in the ears — often stems from underlying stress, jaw tension, neck imbalances or circulatory issues. While reflexology doesn’t “cure” tinnitus, it can help regulate the nervous system, support blood flow to the head and ears, and ease the physical stressors that may contribute to symptoms.
Here’s a simple, calming sequence to try at home or incorporate into a holistic treatment plan:
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Reflexology Sequence for Tinnitus Relief
(10–15 mins per foot | Use firm, smooth pressure | Repeat 3–5x/week)
1. Set the space
Sit comfortably, take three slow breaths, and warm your hands.
Apply a small amount of oil or balm to your feet.
Start with gentle stroking from heel to toes to relax the nervous system.
2. Stimulate the Solar Plexus Point
Location: Centre of the arch, just below the ball of the foot.
Press and hold for 10 seconds using your thumb.
Release slowly and repeat 3x.
✔️ Calms the nervous system and helps reduce stress, which can worsen tinnitus.
3. Work the Spine Reflex (on the inside edge of the foot)
Thumb-walk from the heel to the base of the big toe.
Repeat 2–3x on each foot.
✔️ Supports nervous system regulation and spinal alignment, especially the cervical region.
4. Focus on the Neck & Throat Reflexes
Location: Base of the big toe.
Massage the base of the big toe in circular motions.
Thumb-walk across the area horizontally.
✔️ Helps release neck tension and improve lymphatic drainage near the Eustachian tubes.
5. Ear Reflex Point
Location: On the outer edge of the big toe (at the “shoulder” of the toe).
Apply gentle pressure in small circles.
Repeat 5–10 times.
✔️ Directly stimulates the ear reflex and may bring relief or reduce ringing intensity.
6. Brain & Cranial Nerve Points
Location: Tip of each toe.
Gently pinch and roll each toe tip, especially the big toe.
Focus on slow, intentional movements.
✔️ Encourages balance in cranial nerves involved in hearing and inner ear function.
7. Diaphragm Line Sweep
Location: Runs below the ball of the foot, horizontally.
Use your thumb to sweep across from the inner to outer edge.
Do this 2–3 times slowly.
✔️ Encourages deep breathing and relaxation, helping reduce internal tension and perception of noise.
8. Finish with Lymph Drainage and Grounding
Stroke lightly from toes down to the heel and ankle 3–5 times.
Rub around the ankle bone and gently squeeze each toe.
✔️ Assists circulation and grounding the body after energetic work.
Optional Add-ons:
Pair with gentle neck stretches or vagal nerve exercises (which I can share next).
Use lavender or frankincense oil to enhance calming effects.
💆♀️ Note from Jules:
Everyone’s tinnitus is different. These reflex points support relaxation, blood flow, and nervous system balance — but for long-term relief, it’s best to also look at posture, jaw tension (TMJ), and circulation. Reflexology can be a beautiful part of your self-care toolkit.
Part 2. ( physical movement)
Tinnitus can feel relentless — like there’s no “off” switch. But did you know that the way we hold tension in the neck, jaw, and shoulders can directly affect the intensity of tinnitus?
By improving vagus nerve tone, releasing neck tension, and calming the nervous system, many people find natural, drug-free relief from the buzzing, ringing, or whooshing in their ears.
Here’s a simple, science-backed sequence I often recommend:
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Tinnitus Relief: Neck & Vagus Nerve Exercises
(10 minutes daily | No special equipment needed | Best done seated comfortably)
1. Grounding Breathwork
Why: The vagus nerve responds to breath. This resets the nervous system and reduces tinnitus perception.
How:
Inhale slowly through the nose for a count of 4
Exhale even slower through the mouth for a count of 6
Repeat for 1–2 minutes
✔️ You may feel a yawn or swallow — this is a vagal response.
2. Sternocleidomastoid Release (SCM Stretch)
Why: This major neck muscle can compress blood flow or nerves leading to the ear.
How:
Gently turn your head to the right
Tilt your head slightly backward and to the left (you’ll feel a stretch at the side/front of your neck)
Hold 15–20 seconds
Repeat on the other side
✔️ Keep it soft — no force or sharp movements.
3. “Ear Pull” Vagus Activation
Why: The vagus nerve passes just behind the ear, where gentle traction can help tone it.
How:
Lightly grasp both ears between your thumb and finger
Gently pull upward and back at a diagonal
Hold 30 seconds, breathing slowly
✔️ A calming wave or sigh is a good sign it’s working.
4. Suboccipital Pressure Release
Why: These tiny muscles at the base of the skull often tighten with poor posture and contribute to tinnitus.
How:
Place both thumbs under the base of your skull (where it meets the neck)
Press gently in small circular motions
Do this for 1 minute
✔️ Can also be done lying down with a rolled towel for support.
5. Jaw Reset + TMJ Release
Why: Clenching the jaw compresses ear-related nerves and vessels.
How:
Place your fingers on your jaw hinges (just in front of the ears)
Open and close your mouth slowly 5x
Then massage small circles over the jaw joint
✔️ Avoid over-opening. Gentle is key.
6. Eye Gaze Vagus Reset
Why: Eye movement affects vagal tone via brainstem pathways.
How:
Keep your head still, look far to the right for 30 seconds
Then look far to the left for 30 seconds
✔️ You may feel a swallow or sigh — this indicates vagus nerve activation.
7. Humming or Chanting “OM”
Why: The vibration stimulates the vagus nerve through the vocal cords and inner ear.
How:
Inhale slowly, then exhale while humming or chanting “om”
Feel the vibration in your throat and face
Repeat 3–5x
✔️ This is also calming for the entire limbic system.
✨ Jules’ Tip
Try combining these exercises with your foot reflexology session or LED light therapy. The goal isn’t to “fight” the noise — it’s to retrain the way your brain and body respond to it.
Part 3.
🛏️ Tinnitus Relief: Bed-Based Neck & Head Exercises
Tinnitus can feel louder at night, when everything is quiet. One powerful way to calm it is to gently release neck tension and stimulate the vagus nerve — all while lying down. These movements help improve circulation to the inner ear, ease jaw compression, and activate the parasympathetic nervous system (the one that tells your body it’s safe to rest).
Here’s a gentle sequence to do in bed — no special tools, just your breath, body, and presence.
🌙 Supine Tinnitus Relief Sequence
(5–10 mins | Use a soft pillow or rolled towel under your knees if needed)
1. Grounding & Body Scan
How:
• Lie flat with arms relaxed by your sides
• Close your eyes
• Inhale deeply through the nose, exhale slowly through the mouth
• Bring awareness to your head, jaw, neck, shoulders
✔️ Let your body feel heavy and supported by the bed
2. Head Rolls (Micro-Movement Reset)
How:
• Gently roll your head to the right — just to the edge of your comfort
• Pause and breathe
• Slowly roll to the left
• Repeat 5x each side
✔️ Movements should feel smooth, not strained. This releases cervical tension affecting ear nerves.
3. Ear-to-Shoulder Stretch
How:
• Slowly tilt your right ear toward your right shoulder
• Hold 10 seconds, keeping both shoulders relaxed
• Return to centre
• Repeat left side
✔️ Avoid lifting the shoulder. Think “soft neck.” Breath into the softness,
4. Skull Base Pressure (Self-Craniosacral Touch)
How:
• Slide your fingers under your head, at the ridge where the skull meets the neck (occipital ridge)
• Press gently upward, allowing your head to rest in your hands
• Breathe here for 1 minute
✔️ You may feel a pulsing or warmth — this is a sign of cranial fluid release and circulation boost.
5. Jaw Drop & Tongue Drop
How:
• Let your jaw fall open slightly
• Rest your tongue flat on the floor of your mouth
• Hold for 1–2 minutes while breathing slowly
✔️ This resets the jaw and releases pressure on the auditory nerve.
6. Diagonal Eye Movement (Vagus Nerve Reset)
How:
• Keep your head still
• Look up and to the right for 30 seconds
• Then up and to the left
• Repeat 2x
✔️ This activates pathways that calm the brainstem — often quieting the “volume” of tinnitus.
7. Humming Breath
How:
• Inhale slowly through the nose
• Exhale with a long gentle “mmmmm” sound
• Feel the vibration in your face, chest, and throat
• Repeat 5x
✔️ This gently stimulates the vagus nerve, especially helpful before sleep.
💫 Jules’ Tip
Tinnitus often flares when the body is tight, alert, or in “fight or flight” mode. This bedtime practice doesn’t try to silence the sound — it helps your brain stop interpreting it as a threat. The more often you do it, the more your system learns to soften and self-regulate.
