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
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.
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.
3. Box Breathing Exercise
Settle the Nervous System with Box Breathing
Vertigo can often be accompanied by anxiety, which can heighten symptoms. Box breathing is a simple yet powerful technique to calm your nervous system.
Inhale through your nose for four seconds
Hold your breath for four seconds
Exhale through your mouth for four seconds
Hold your breath again for four seconds
Repeat for 1–2 minutes to help regain control and reduce dizziness-related stress
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.
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