1. Epley Maneuver for Inner Ear Balance
If vertigo is caused by Benign Paroxysmal Positional Vertigo (BPPV), the Epley Maneuver can help reposition crystals in your inner ear:
- Sit upright, then turn your head 45° toward the affected ear.
- Quickly lie back with your head hanging slightly off the edge of a bed.
- Hold for 30 seconds, then slowly turn your head 90° to the other side.
- Roll onto your side and sit up slowly.
Repeat as needed to help restore balance.
2. Gentle Neck & Shoulder Stretches
Tension in the neck can contribute to vertigo. Try slow, controlled neck rolls, shoulder shrugs, and gentle side stretches to release pressure and improve circulation.
3. Focused Gaze Exercises
Training your brain to adjust to motion can reduce vertigo symptoms:
- Gaze Stabilization: Focus on a stationary object while slowly moving your head side to side.
- Balance Training: Stand on one leg or walk heel-to-toe to strengthen stability.
4. Stay Hydrated & Maintain Electrolyte Balance
Dehydration can worsen vertigo. Drink plenty of water and include electrolyte-rich foods like bananas, leafy greens, and coconut water.
5. Reduce Inner Ear Inflammation
Avoid excessive sugar, caffeine, and alcohol, as these can affect inner ear fluid balance. Opt for anti-inflammatory foods like turmeric, ginger, and omega-3-rich fish.
6. Practice Deep Breathing & Relaxation Techniques
Stress can trigger vertigo episodes. Try diaphragmatic breathing, meditation, or guided relaxation to calm the nervous system and reduce dizziness.
7. Essential Oils for Vertigo Relief
Certain essential oils can help soothe nausea, improve circulation, and promote relaxation:
- Peppermint – Reduces nausea and dizziness.
- Lavender – Calms the nervous system and relieves tension.
- Ginger – Eases nausea and improves blood flow.
- Frankincense – Supports brain function and relaxation.
- Basil – Reduces ear-related inflammation.
- Rosemary – Enhances circulation and cognitive clarity.
How to Use: Inhale the scent from a diffuser, or dilute a few drops in a carrier oil and massage into the temples, neck, or behind the ears for relief.
