Small skills, soft nights.

Box Breathing

When the ringing feels loud, our breath usually shortens. This pattern gently calms the nervous system.

Long Exhale for Sleep

A longer exhale signals safety to your body. Use this when you can't fall asleep.

Attention Shifting

Tinnitus pulls attention like a magnet. We're going to gently practice moving it elsewhere.

Soften the Story

Often the sound itself is less painful than the meaning our mind gives it ("this will never stop", "I'll never sleep"). Let's gently look at the story.

Bedtime Body Scan

Drop attention slowly through your body. Wherever it goes, the noise loses a little grip.

Leaves on a Stream

An ACT classic. We watch our worries float by without arguing with them.