u/Key_Kiwi3601

I have unilateral low frequency tinnitus in just my right ear since approximately 2020. It’s 130HZ hyper-reactive with residual inhibition. Right ear feels plugged and full and never pops.

I journaled every day for nearly five years with no ability to affect it in anyway. On a 0 to 5 scale, it was between 3, 4, and 5 almost 24 / 7 and never completely quiet. I went to half a dozen ear nose and throat doctors, I had three MRIs, and an MRA, and even saw awesome audiologists.

Once, I noticed it was quiet in a hotel after on a road trip driving and eating almost nothing for three days, but I didn’t know why.

Then I realized that after swimming, I would get about a half an hour of quiet about a half an hour later.

Then I learned about diaphragmatic breathing and relaxing the sympathetic nervous system into a parasympathetic state.

Right now I can get between silent, or zero, and a one, meaning almost inaudible, for much of the day, with the following regimen: (it often, comes back a little bit in the evening and especially at night, especially if I have stressful dreams, and then I repeat)

-wake up immediately do deep, slow, relaxed diaphragmatic breathing
-swim at least 30 minutes with the last 10 minutes being very extremely relaxed and slow breaststroke with rhythmic relaxed, breathing, as slow, and as relaxed as I could possibly swim
-intermittent fast until the evening, having only water or herbal tea
-drive with the windows in my car open at least slightly
-don’t allow any stressful thoughts and do diaphragmatic breathing immediately after stressful thoughts - relax mind, body, and soul
-repeat diaphragmatic breathing three more sessions throughout the day and evening
-gently massage the muscles of the jaw where I might be clenching, and keep the neck, muscles loose and relaxed
-eat a diet that is extremely clean and healthy, meaning like baked salmon and spinach, or grilled chicken and broccoli. No sugar. No alcohol. No gluten. No processed foods. No artificial anything. Minimal non-glutenous carbs like a small amount of rice or potato.(If I eat out one time, Asian food or whatever, or had one drink of alcohol in my tinnitus would spike.)
-activate parasympathetic nervous system/splash cold water on face/sing to relax
-avoid listening to electronic devices as much as possible
-reduce or better yet eliminate caffeine
-good posture / sitting upright, makes the difference between breathing shallow and deep chest and belly breathing

Sometimes my ear even pops now where as it never did before. My underlying condition is still there, I’ve just alleviated the symptom.

I hope this helps somebody else out there. If you try this, be strict about it for a few weeks at least. Best of luck!

(of course I’m not a doctor and this is not medical advice, consult your own)

50 m. I think my pelvic floor has been hypertonic for 30+ years. I occasionally had dull ache testicular pain after m edging ejaculation down right leg when not in a relationship. I do nofap when in relationships. Pain would subside after a few hours, then days, and in one dry spell, it became chronic.

My symptoms are right side testicular pain, right adductor abductor quad psis glute and hip pain, low back tightness, and generalized testicular pain for a few days after ejaculation, and with perineum movement including reverse kegals I think. I had on off sporadic ED for years unless I did nofap for a month or two prior to sex. Once in a relationship having sex, I was ok.

Progress: I’ve been doing pelvic floor pt for five months, stretching, though I just started breathing into the belly and pelvis correctly. I’m still not sure I’m doing reverse kegals correctly. Morning erections returned two mornings a week, then faded, now returning again a couple of times a week with strict stretching, physical therapy, diaphragmatic breathing into the belly. I’m trying to strengthen my transverse abdominous, multifidus, and surrounding muscles including glutes and legs. I’m getting much better at understanding the difference between sympathetic and parasympathetic nervous system arousal, which is key. I’m pretty sure I’m making some progress, but it’s slow.

Anyone have similar symptoms? What has worked for you?