In certain cases, moving the jaw, clenching the teeth, or pressing particular facial muscles can temporarily change the perceived pitch or intensity of tinnitus.

This type of symptom is sometimes described as somatosensory tinnitus.

The NIDCD recognizes that movements involving the jaw, neck, or other parts of the body can influence tinnitus in some individuals.

However, not everyone with tinnitus has a jaw-related problem.

A gentle jaw relaxation exercise

If you frequently clench your teeth, especially when stressed, try the following exercise.

1. Sit or lie comfortably.

2. Allow your shoulders to drop naturally.

3. Keep your lips gently together without pressing your teeth together.

4. Let your lower jaw rest in a relaxed position.

5. Take several slow breaths.

6. Allow the muscles around your cheeks and temples to soften.

The goal is to reduce unnecessary muscle tension.

You can also place your fingertips lightly over the masseter muscles, located along the sides of the jaw.

To identify them, gently clench your teeth for a moment. You will feel the muscles become firmer.

Release the clench before beginning any massage.

Using light circular movements, gently massage the muscles for approximately 20 to 30 seconds on each side.

Avoid aggressive pressure.

If you experience pain, dizziness, increased ringing, or discomfort, stop.

Why might this help?

Relaxing the jaw may be particularly useful for people whose tinnitus is associated with teeth grinding, jaw tension, or temporomandibular joint dysfunction.

It may also help reduce general physical tension before sleep.

However, there is insufficient evidence to suggest that massaging the jaw directly treats tinnitus in everyone.

If you regularly experience jaw pain, clicking, restricted movement, or morning headaches, consider speaking with a dentist or healthcare professional familiar with TMJ disorders.

Addressing an underlying jaw problem may be more useful than repeatedly performing massage exercises.

4. Try Gentle Earlobe Massage, but Avoid Pressing Inside the Ear Canal

The original article recommends massaging the lower portions of the ears as a way to stimulate nerve endings and potentially reduce discomfort.

Gentle external ear massage can be a relaxing bedtime activity.

The outer ear contains skin, cartilage, and sensory nerves. Lightly rubbing the earlobes may help some people feel more relaxed, particularly when they are already experiencing stress.

However, there is no strong clinical evidence that pressing specific points on the earlobes can eliminate tinnitus or restore normal auditory nerve function.

It is important not to confuse relaxation with a medically established tinnitus treatment.

A safer external ear massage

You can try this simple routine:

1. Wash your hands.

2. Place your thumb and index finger around the lower part of one earlobe.

3. Apply gentle pressure.

4. Move your fingers slowly in small circles.

5. Continue for 15 to 20 seconds.

6. Repeat on the other ear.

The pressure should remain light.

There should be no pain, pulling, or forceful movement.

If the ear is inflamed, infected, injured, or particularly sensitive, avoid massaging it.

What about placing your thumbs inside the ear opening?

The original article also describes a technique involving thumb pressure near the entrance of the ear canal.

This should not be treated as an established tinnitus therapy.

The ear canal is delicate, and inserting fingers or objects can irritate the skin, introduce bacteria, or push earwax deeper into the canal.

For that reason, avoid placing your thumbs inside your ears or attempting to manipulate the ear canal to change the ringing.

A gentle external massage may be relaxing, but it should never involve forceful pressure or inserting anything into the ear.

The safest approach is to leave the ear canal alone unless a healthcare professional has recommended a specific treatment.

5. Use Caution With Ear-Cupping and Pressure-Equalization Techniques

Another suggestion in the original article is the so-called ear-cupping technique.

This involves placing the palms over the ears, gently pressing, and releasing.

Some people report hearing a popping sensation or experiencing a temporary change in how their ears feel.

However, there is no reliable clinical evidence showing that repeatedly cupping or pressing the ears treats tinnitus.

The same caution applies to techniques intended to open the Eustachian tubes.

What are the Eustachian tubes?

The Eustachian tubes are narrow passages connecting the middle ears to the back of the nose and upper throat.

They help regulate pressure in the middle ear.

When these tubes are not functioning properly, a person may experience:

• A feeling of fullness in the ears.

• Popping or clicking sensations.

• Muffled hearing.

• Pressure changes.

• Discomfort during flights or altitude changes.

• Sometimes tinnitus.

Swallowing, yawning, and chewing can naturally help the Eustachian tubes open.

If you experience pressure-related symptoms, these ordinary movements may be more comfortable than attempting forceful pressure maneuvers.

Should you pinch your nose and blow?

The original article describes a gentle pressure-equalization maneuver.

This resembles the Valsalva maneuver, which involves closing the mouth, pinching the nose, and attempting to exhale gently.

Although this maneuver is sometimes used for pressure equalization, it is not a universal treatment for tinnitus.

Forceful blowing can cause discomfort or potentially injure the ear.

If you have ear pain, an active infection, a history of eardrum problems, or unexplained hearing changes, do not experiment with forceful pressure techniques.

If you suspect Eustachian tube dysfunction, an ear, nose, and throat specialist can determine whether that condition is contributing to your symptoms.

The key principle is simple: do not repeatedly force your ears to pop in an attempt to stop ringing.

6. Check for Earwax Buildup and Avoid Cleaning Your Ears Too Aggressively

Earwax is another potential contributor to tinnitus.

Although it is often treated as something dirty that needs to be removed, earwax actually serves several useful functions.

It helps protect the ear canal by trapping dust, small particles, and other debris. It also helps maintain the natural environment of the skin inside the ear.

Most people do not need to remove earwax regularly because the ears have a natural self-cleaning mechanism.

However, excessive accumulation can sometimes block the ear canal.

When this happens, a person may experience muffled hearing, discomfort, a sensation of fullness, or tinnitus.

Signs that earwax might be contributing

Possible symptoms include:

• Reduced hearing in one or both ears.

• A blocked or full sensation.

• Itching.

• Ear discomfort.

• Ringing or buzzing.

• Difficulty hearing conversations clearly.

These symptoms are not specific to earwax, so they should not automatically be assumed to indicate a wax blockage.

An ear infection, middle-ear problem, or hearing disorder can produce similar symptoms.

How should earwax be removed?

If you suspect a blockage, a healthcare professional can examine the ear canal and determine whether wax removal is necessary.

Depending on the situation, treatment may involve:

• Appropriate earwax-softening drops.

• Professional irrigation when suitable.

• Manual removal using specialized instruments.

• Suction performed by a trained clinician.

Do not insert cotton swabs, hairpins, fingers, or other objects into the ear canal.

These can push wax deeper and damage delicate structures.

Ear candles should also be avoided because they have not been demonstrated to remove earwax safely or effectively.

The Mayo Clinic identifies earwax removal as one treatment that may improve tinnitus when excessive wax is actually responsible for the symptoms.

The important point is that removing wax can help when wax is the underlying cause. It will not necessarily improve tinnitus caused by hearing loss or other conditions.

7. Make Relaxation and Stress Reduction Part of Your Nighttime Routine

Stress does not necessarily cause tinnitus in every individual, but it can strongly influence how distressing the condition feels.

When someone becomes anxious about ringing in the ears, the brain may begin monitoring the sound continuously.

This can create a cycle of increased attention and emotional discomfort.

For example:

A person notices a ringing sound.

They begin worrying that something is wrong.

They repeatedly listen for the sound to determine whether it has become louder.

The more they focus on it, the more noticeable it seems.

Eventually, bedtime becomes associated with frustration rather than relaxation.