Top 5 Exercises for Vertigo Relief You Can Do at Home
- Kelsy Rayl
- Feb 10
- 8 min read
Updated: 3 days ago
Vertigo can be a frustrating and disorienting experience, often making everyday activities feel overwhelming. While the most common cause of vertigo is Benign Paroxysmal Positional Vertigo (BPPV), it's important to note that BPPV can occur in one of three canals in the inner ear. Because of this, determining the correct repositioning maneuver requires a professional evaluation by a physical therapist (PT) who specializes in dizziness and vestibular rehabilitation.
If you're waiting to see a specialist, there are five simple exercises for vertigo and dizziness you can try at home in the meantime. These techniques can help you navigate daily movements more comfortably and prevent worsening symptoms.
Your Guide to Vertigo Exercises at Home
Before You Start: Use the Rule of 3 to Monitor Dizziness
Before you begin any vertigo exercise routine, it’s important to understand the Rule of 3 - a simple yet essential guideline for managing your symptoms safely. Start by rating your dizziness on a scale from 1 to 10. As you move through the exercises, monitor how your symptoms change. If your dizziness increases by more than 3 points from your starting level, pause the exercise and take a break.
The goal is to stay within 3 points of your initial symptom level to avoid overstimulation. If your symptoms settle within 5 minutes, it’s usually safe to continue and possibly reduce the intensity or number of repetitions. However, if your dizziness persists beyond 5 minutes, it’s best to set that specific exercise aside and revisit it later in the day—or consult a healthcare professional for further guidance.
🎥 Watch: Kelsey Demonstrates Rule of 3 for Dizziness
Kelsey Rayl, our vestibular physical therapist, explains the Rule of 3 in more detail in the video below.
1. Visual Focal Point Spotting
Use a Visual Focal Point When Moving or After Moving
One way to stabilize dizziness is by using a fixed visual reference point.
When transitioning positions (such as standing up or turning your head), pick an object in your line of sight to focus on until your dizziness subsides.
This technique helps your brain reorient itself and reduce the sensation of spinning or instability.
Try to practice this strategy during daily activities to build tolerance and control over your symptoms.
Specific Vertigo Treatment Exercises to Try for Visual Focal Point Spotting
Now that you understand how a visual focal point can help stabilize dizziness, here are a few targeted exercises for vertigo you can try at home. These exercises for inner ear are designed to help your brain and vestibular system work together to improve focus, reduce dizziness, and increase stability.
Each exercise below is demonstrated by Kelsey Rayl, our vestibular physical therapist, in the accompanying videos for proper form and technique:
Head Tilts – Right
Gently tilt your head to the right while keeping your eyes fixed on a stable object. This helps your brain adjust to movement while maintaining visual stability.
Kelsey Rayl, Vestibular Physical Therapist, demonstrating head tilts for vertigo relief Sets: 3-5
Rest: 2-3
Frequency: 1-2x/day
Head Tilts – Left
Repeat the same motion to the left, continuing to focus on your visual target. Perform slowly and stop if your dizziness increases significantly (see the Rule of 3 above).
Kelsey Rayl, Vestibular Physical Therapist, demonstrating head exercises for vertigo Sets: 3-5
Rest: 2-3
Frequency: 1-2x/day
Smooth Pursuits
Hold your thumb or a small object in front of you and slowly move it horizontally and vertically while keeping your eyes focused on it. Your head should stay still while your eyes do the tracking.
Kelsey Rayl, Vestibular Physical Therapist, demonstrating Smooth Pursuits to reduce dizziness Sets: 2-3
Rest: 20-30 seconds
Frequency: 1-2x/day
Saccades
Place two visual targets (e.g., sticky notes) at eye level about 12–18 inches apart. Rapidly move your eyes from one target to the other without moving your head. This helps retrain your eyes to shift focus quickly without triggering dizziness.
Kelsey Rayl, Vestibular Physical Therapist, demonstrating saccades dizziness exercises Sets: 2-3
Rest: 20-30 seconds
Frequency: 1-2x/day
👉 These exercises are simple yet powerful tools in managing vertigo. Start with a few reps of each, and gradually increase as your tolerance improves.
2. Deliberate Slow Movements
Move More Slowly to Avoid Provoking Dizziness
Sudden movements can intensify vertigo symptoms.
When changing positions, move deliberately and slowly to allow your vestibular system time to adjust.
If you need to bend down, consider keeping your gaze fixed and leading with your chest rather than your head to minimize symptom onset.
When rolling in bed, move in a slow, controlled manner rather than abruptly shifting your head position.
Specific Exercises to Try for Deliberate Slow Movements
Wide Tandem Stance on the Floor
One foundational vertigo exercise at home that helps reinforce slow, controlled movement is the Wide Tandem Stance on the Floor. This standing exercise for vertigo focuses on improving balance and proprioception by challenging your stability without sudden head movements - perfect for those managing BPPV symptoms.
In this position, you’ll place one foot slightly in front of the other (as if standing on train tracks) with a wider stance for added support. Keep your movements deliberate and your gaze focused on a fixed point ahead.
🎥 Watch: Kelsey Demonstrates Wide Tandem Stance
Watch Kelsey Rayl, our vestibular physical therapist, demonstrate the Wide Tandem Stance exercise in the video below. She’ll walk you through how to maintain form, adjust for comfort, and gradually increase difficulty as your symptoms improve.
Sets: 1-2 each way
Rest: 30-60 seconds
Frequency: 1-2x/day
This is one of several BPPV exercises that encourage your brain and inner ear to work together more efficiently without overwhelming your vestibular system.
3. Box Breathing Exercise
Settle the Nervous System with Breathing Exercises for Vertigo
Calm Your Nervous System and Reduce Dizziness with Breathwork
One often overlooked but powerful tool in managing vertigo is your breath. Vertigo and dizziness often trigger a stress response, leading to shallow breathing, muscle tension, and even panic attacks - all of which can worsen symptoms. That’s where box breathing, a controlled breathing technique, comes in.
Box breathing (also known as four-square breathing) is a simple yet effective way to regulate your nervous system, reduce anxiety, and alleviate the intensity of dizziness caused by vestibular imbalances.
🎥 Watch: What Is Box Breathing?
In this video, Kelsey Rayl, our vestibular physical therapist, explains the science behind box breathing and how it can support nervous system regulation for those experiencing vertigo symptoms.
How to Perform Box Breathing:
Inhale through your nose for a slow count of four
Hold your breath for a count of four
Exhale through your mouth for a count of four
Hold again for a count of four
Repeat this cycle for 1–3 minutes, ideally while seated or lying down in a quiet environment. Keep your eyes focused on a single point or closed if that feels more comfortable.
🎥 Follow Along: Guided Box Breathing with Kelsey
Ready to try it? Kelsey will guide you through the breathing counts in real-time so you can practice box breathing at your own pace and feel supported as you go.
This breathing technique works by activating the parasympathetic nervous system—the "rest and digest" branch—which helps reduce dizziness-related stress, lower heart rate, and promote a sense of stability.
Why Box Breathing Helps with Vertigo:
Reduces overactivation of the vestibular system caused by stress
Minimizes hyperventilation symptoms that can mimic or worsen vertigo
Brings awareness to your body, helping you stay grounded and present
Helps regulate blood pressure and oxygen flow, which may ease lightheadedness
Pro Tip: Try practicing box breathing a few times a day—even when you’re not dizzy. By training your body to enter a calm state quickly, you can more effectively use the technique when symptoms strike.
Other Breathing Exercises for Vertigo
While box breathing is a powerful foundational tool, there are other breathing techniques that can further support your nervous system and help manage vertigo symptoms. These methods are especially helpful when dizziness is accompanied by anxiety, overwhelm, or sensory overload.
Our vestibular physical therapist, Kelsey Rayl, demonstrates each technique in the videos below so you can follow along with confidence and ease.
4-7-8 Breathing
4-7-8 Breathing is a calming deep breathing exercise designed to slow your heart rate, regulate oxygen flow, and quiet your mind. It’s particularly helpful when vertigo is triggered by stress or when you feel symptoms coming on suddenly.
How to Perform:
Inhale through your nose for a count of 4
Hold your breath for a count of 7
Exhale slowly and completely through your mouth for a count of 8
Start with just a few rounds and gradually build up to 4 or 5 cycles. This technique promotes deep relaxation and activates the parasympathetic nervous system.
🎥 Watch Kelsey demonstrate and guide you through 4-7-8 Breathing
💓 Vagal Breathing
Vagal Breathing is designed to stimulate the vagus nerve, which plays a key role in calming your body and reducing dizziness. This breathing exercise for dizziness uses long, slow exhalations to tone the vagus nerve and bring your system into a more balanced state.
How to Perform:
Sit or lie down in a comfortable position.
Inhale slowly through your nose for about 4–5 seconds.
Exhale longer than your inhale—aim for 6–8 seconds—through pursed lips (like you’re blowing out a candle).
Focus on keeping your breath smooth and your body relaxed.
This extended exhale helps reduce vertigo-related anxiety and improve balance by calming the autonomic nervous system.
🎥 Watch Kelsey’s guided Vagal Breathing session
💡 Tip: Try rotating between these breathing exercises throughout the day. Each one offers a unique way to calm the body, reduce dizziness and lightheadedness, and help you feel more grounded.
4. Grounding Techniques
Use Axial Compression or Palming to Settle the Nervous System
These grounding techniques help your nervous system feel more stable and in control:
Axial Compression: Place gentle downward pressure on the top of your head with your hands. This provides proprioceptive input and helps create a sense of stability.
Palming: Rub your hands together to create warmth and gently place them over your closed eyes. The warmth and darkness help reset the nervous system and reduce sensory overload.
5. Rest in a Dark Room
Lie Down and Rest in a Dark Room with Head Slightly Elevated
When dizziness becomes overwhelming, find a quiet, dark space to rest.
If comfortable, keep your eyes open and fixate on a single point in the room. If closing your eyes feels better, do so.
Lying down with a slightly elevated head position may also help alleviate symptoms.
Avoid excessive screen time, bright lights, or loud noises while recovering.
When to Seek Professional Help for Vertigo
These five strategies can help you manage vertigo until you can be seen by a vestibular physical therapist. However, it's crucial to remember that self-treatment for BPPV can be challenging due to the complexity of identifying which canal is affected. If symptoms persist, worsen, or become debilitating, seek professional care from a vestibular physical therapist to ensure you receive the most appropriate treatment.
Signs You Should See a Specialist
If you experience any of the following symptoms, it may be time to schedule an appointment with a specialist:
Dizziness that affects your daily activities
Poor balance leading to frequent falls or instability
Nausea that accompanies your dizziness
Headaches that seem related to your vertigo episodes
Mental fogginess or difficulty concentrating
These home remedies for vertigo are not a replacement for professional treatment but can help you find temporary relief. If you're looking for vertigo exercises that target your specific condition, contact us here to schedule an appointment with our specialist who can guide you in the right direction. Balance improvement takes time, but with the right approach and vertigo treatment exercises, you can start feeling more stable and in control.
Please note that the thoughts and ideas presented in this article reflect the author's viewpoint unless stated otherwise. This content should not be considered as individual medical guidance. The details shared are designed to assist readers in making well-informed choices regarding their health and well-being.
Comments