Pain
Relaxation support for living with tinnitus
Relaxation practices for people living with tinnitus. Explore different points of attention through breathing and body awareness, without a claim to reduce the sound or treat its cause.
- What you practise
- Guided breathing, body scans and shifting attention between sensations.
- Session length
- Sessions from 3 to 15 minutes
- How it is personalised
- AI selects and sequences prepared sessions using your mood, goals and feedback. It does not generate the session content.
Listen to the guided intro
Pauses When You Live with Tinnitus
A sound other people cannot hear can take up a great deal of your day. Quiet moments may feel very different from the rest you were hoping for.
These sessions offer attention and relaxation exercises. They do not identify the cause of tinnitus or replace medical or audiological advice.
What this feels like
You might know this spiral: the ringing that follows you into every quiet moment. The dread of silence, because silence is where the noise is loudest. The exhaustion of a brain that never stops monitoring a sound it can’t switch off.
Sleep disrupted. Concentration fractured. The isolating frustration of a condition that other people can’t hear and therefore struggle to understand. The fear that it will never go away, and that this low grade torture is simply your life now.
What you practise
Notice your breath, contact with the floor or a sensation elsewhere in the body. You can explore a point of attention without needing the sound to disappear.
The sound may remain, and experiences can vary. Stop if silence or the practice makes things more uncomfortable, and choose an environment that suits you.
This programme is for you if...
- You have tinnitus that affects your sleep, concentration, or mood.
- You find yourself constantly monitoring the noise.
- Silence makes it worse, and you dread quiet moments.
- You want to stop the noise from dominating your attention.
- You would like to discuss guided relaxation breaks with your treating professional.
Try it now
Attention shift for tinnitus
This is an introductory exercise, not a therapeutic dose. Choose a safe place, never while driving or in water. Keep breathing comfortable and skip any hold or count that does not suit you. Stop if uncomfortable or dizzy and return to normal breathing.
- Choose a comfortable, supported position somewhere safe to pause.
- Notice contact with the seat or floor. Let your shoulders rest without needing to change how you feel.
- Breathe in gently for four counts if comfortable, or keep your natural rhythm.
- You can pause briefly, up to four counts, only if comfortable. You can also breathe straight out without holding.
- Breathe out gently for 4 counts if comfortable, without forcing the lungs empty. Return to normal breathing whenever you wish.
- Notice the contact of your feet. The sound may remain; you do not need to make it disappear.
Common questions
Start this programme
Guided sessions from 3 to 15 minutes, at a pace that fits your day.
New to sophrology? Read the complete guide
Soa is a complementary wellbeing practice. It doesn’t replace medical treatment or psychotherapy.