Vestibular Therapy Exercises

Diaphragmatic breathing

The purpose of this exercise is to relax your brain and body. When you feel dizzy, your brain can start a stress response in your body that will make the dizziness worse. This breathing technique helps to train your body to relax.

Setup:

• Sit upright with one hand on your upper belly and your other hand on your chest. Close your eyes.

Movement:

• Take a deep breath in through your nose for 4 seconds, feeling your stomach expand against your hand. 
• Breathe out through pursed lips for 8 seconds. 
• Take 4 breaths like this in a row. Rest for a minute, then do it again. Do this 4 times.

Tip:

• You shouldn’t feel your upper chest move as you breathe.
• You can use this exercise many times a day or whenever you’re feeling dizzy. Try doing it at the start and end of the other exercises on this list. 

Movement:

• While keeping your eyes on the target, move your head from side to side at a comfortable speed. Your head should move about halfway to the side, but not so much that it hurts your neck.
• Keep doing this for 1 minute. Take breaks if you need to.

Tips:

• Too hard? Try doing the exercise for only 10 seconds. The next time, try 20 seconds. Slowly go longer and longer until you can do the full minute.   

Level 2

• Shake your head faster, but not so fast that everything blurs.  Try doing this exercise while standing instead of sitting down. Keep a chair or counter next to you for safety.   

Level 3

• Do this exercise while walking toward the target and then backwards to where you started 5 feet away. Do this only if you feel confident with your balance.

I am able to do: Level 1  Level 2  Level 3 

Head nodding “yes”

This exercise helps train your eyes and your head to move properly up and down. 

Level 1
Setup:

• Sit up straight in a chair facing a wall that’s about 5 feet away. Look at a target on the wall that’s at about eye level. It’s best to look at something like a word or a letter. 

Movement:

• While keeping your eyes on the target, move your head up and down in a nodding motion at a comfortable speed. Your head should move about halfway, but not so much that it hurts your neck.
• Keep doing this for 1 minute. 

Tips:

• Too hard? Try the exercise for only 10 seconds. The next time, try 20 seconds. Slowly go longer and longer until you can do the full minute. 

Level 2

• Nod your head faster, but not so fast that everything blurs. Try doing this exercise while standing instead of sitting down. Keep a chair or counter next to you for safety.

Rotation with head and hands together

This exercise helps your eyes stay focused during movement, and not get disturbed by seeing things move in your peripheral vision.   

Level 1
Setup:

• Sit up straight in a chair and stretch your arms out in front of you. Clasp your hands together and put your thumbs up. 

Movement:

• Keeping your eyes on your thumb, slowly turn your head and body together to the left and the right. The goal is to have everything moving together at the same time, so your thumbs look still but everything is blurring in the background behind them. Rotate as far as you can without making your back hurt. Move at a comfortable speed.
• Do this exercise 10 times back and forth. 

Tip:

• Too hard? Go slower or do only 5 times. 

Level 2:

• Do this exercise while standing instead of sitting down and make your rotations faster.  Keep a chair or counter next to you for safety.   

Level 3:

• Do this exercise while standing on a thick pillow. Do this only if you feel confident you can balance. 

I am able to do: Level 1  Level 2  Level 3 

Turning your head side to side 

Level 1
Setup:

• Sit up straight in a chair with your hands in your lap. 

Movement:

• Turn your head and eyes to look towards your left. Hold for 2 to 3 seconds. Then turn to your head and eyes to look to the right. Hold for 2 to 3 seconds.
• Repeat this 5 to 10 times. 

Tip:

• This should not cause any neck pain. If you notice some pain, you don’t have to move your neck as far in each direction.

Level 2:

• Do this exercise with your eyes closed or while standing instead of sitting down. Repeat 15 to 20 times. Keep a chair or counter next to you for safety.   

Level 3:
Setup:

• Begin standing in a hallway that has a straight path. The hallway should be clear of obstacles and have no opening to stairs. 

Movement:

• Walk forward with your eyes open at a normal pace with good posture. As you walk, turn your head and eyes to the right for 3 steps. Then turn your head and eyes to the left for 3 steps.
• Repeat this 10 to 20 times. 

Tip:

• Too hard? You can allow your head and eyes to rest looking forward in between each turn. This will give you a chance to regain your balance.

I am able to do: Level 1  Level 2  Level 3 

Turning your head up and down

Level 1
Setup:

• Sit up straight in a chair with your hands in your lap. 

Movement:

• Lift your head and eyes to look up at the ceiling. Hold there for 2 to 3 seconds. Then bend your head and eyes down to look down, holding for 2 to 3 seconds.   
• Repeat this 5 to 10 times.

Tips:

• This should not cause any neck pain. If you notice some pain, you don’t have to move your neck as far in each direction.

Level 2

• Do this exercise with your eyes closed, or while standing instead of sitting down. Repeat 15 to 20 times.  Keep a chair or counter next to you for safety.