Several specific exercises can relieve vertigo, and the right one depends on what’s causing your dizziness. The most common cause, benign paroxysmal positional vertigo (BPPV), responds to simple head-repositioning maneuvers that take less than 10 minutes. Other types of vertigo improve with a broader program of gaze stabilization, habituation, and balance training. Here’s a breakdown of the most effective options.
Repositioning Maneuvers for BPPV
BPPV happens when tiny calcium crystals in your inner ear drift into the wrong canal, sending false motion signals to your brain every time you change head position. Repositioning maneuvers use gravity to guide those crystals back where they belong. These are the first-line treatment for BPPV and often work in a single session.
The Epley Maneuver
The Epley maneuver is the most widely used repositioning technique. A healthcare provider typically performs it the first time, but you can learn to do it at home once you know which ear is affected. The full sequence takes about five to 10 minutes:
- Sit on a bed and turn your head 45 degrees toward the affected ear.
- Lie back quickly so your head hangs slightly off the edge of the bed, still turned at that angle. This step often triggers a brief wave of vertigo, which is normal.
- Hold for 20 to 30 seconds, then slowly turn your head to the opposite side.
- Roll your body so it’s aligned with your head, now facing the floor at an angle.
- Stay on your side for another 20 to 30 seconds.
- Slowly sit upright.
After the maneuver, avoid strenuous activity or lying flat for the rest of the day. You can sleep normally that night without propping yourself up on extra pillows. Starting the next day, move your head as you normally would.
The Half Somersault (Foster Maneuver)
The half somersault is a popular home alternative to the Epley because it’s easier to do without help and doesn’t require you to lie on a bed. For the right ear:
- Kneel on the floor and tilt your head back to look at the ceiling briefly.
- Tuck your chin and place the top of your head on the floor, as if you’re about to do a somersault.
- Turn your head to face your right elbow (toward the affected ear).
- Quickly raise your head to back level, keeping it turned toward that elbow.
- Raise your head fully upright.
Wait 15 seconds between each position. If the left ear is affected, turn toward the left elbow instead. Many people find this maneuver less disorienting than the Epley because you stay kneeling the entire time.
Brandt-Daroff Exercises
Brandt-Daroff exercises are a gentler option, typically recommended when repositioning maneuvers haven’t fully resolved symptoms or when you’re not sure which ear is the problem. Sit on the edge of a bed, then quickly lie down on one side with your nose pointed slightly upward. Stay for 30 seconds or until dizziness fades, sit back up, then repeat on the other side. Do several repetitions at least twice a day. These exercises work more gradually than the Epley or half somersault, helping the brain compensate for the misplaced crystals over days to weeks rather than in a single session.
Gaze Stabilization Exercises
If your vertigo stems from inner ear damage, an infection, or a vestibular disorder other than BPPV, your brain needs to relearn how to keep your vision steady while your head moves. Gaze stabilization exercises train this system directly.
The basic version: hold a card with a single letter at arm’s length in front of a plain background. Turn your head slowly from side to side while keeping your eyes locked on the letter. The letter should stay in focus the entire time. If it blurs, slow down or reduce how far you turn. As your brain adapts, gradually increase the speed and range of your head movements. You can also do this with vertical head movements (nodding up and down).
A more advanced version moves the card and your head in opposite directions at the same time. When your head turns right, your hand moves the card left. This forces the visual-stabilization reflex to work harder, building it back faster. Start with very small movements and increase only when the target stays sharp.
Habituation Training
Some people feel dizzy during specific movements like bending over, looking up, or turning in bed. Habituation exercises deliberately repeat these triggering movements in a controlled way, teaching the brain to stop overreacting to them. The principle is counterintuitive: you intentionally provoke mild dizziness, rest until it passes, then do it again.
A common example: sit in a chair and bend forward to look at the floor, then tilt your head back to look at the ceiling. Repeat 10 times, then pause for about 30 seconds until symptoms settle. Another drill involves sitting on the edge of a bed and quickly lying down to one side, waiting 30 seconds, returning to sitting, then repeating three times per side.
Each purposeful, controlled episode of dizziness brings you closer to your last one. The key is consistency. These exercises feel unpleasant at first, but the dizziness they trigger should gradually become weaker over days and weeks of daily practice.
Balance Training
Vertigo often leaves people with lingering unsteadiness even after the spinning stops. Balance exercises rebuild confidence in your body’s ability to stay upright. Simple starting points include standing with your feet together and eyes open, then progressing to eyes closed. Tandem standing (one foot directly in front of the other, heel to toe) challenges your balance further. Weight shifting from one leg to the other, walking heel to toe in a straight line, and turning your head while walking are all common progressions.
These exercises work best when they’re slightly challenging but not so hard that you feel unsafe. Stand near a wall or counter so you can catch yourself if needed. As the exercises get easier, remove that support or try them on softer surfaces like a folded towel or foam pad.
How Long Recovery Takes
The timeline varies widely depending on the cause. A single Epley maneuver resolves BPPV for many people in one session. Others need the maneuver repeated a few times over several days. For broader vestibular problems that require gaze stabilization, habituation, and balance work, most people go through six to eight weekly therapy sessions. Some improve in just one or two visits, while others need several months of ongoing exercises at home. The biggest predictor of improvement is doing the exercises consistently, even when they temporarily make you dizzy. That discomfort is the signal that your brain is recalibrating.
Choosing the Right Exercise
If your vertigo hits in short bursts when you roll over in bed, look up, or tilt your head, BPPV is the most likely cause, and repositioning maneuvers are your best starting point. If dizziness is more constant, triggered by busy visual environments, or accompanied by a feeling of imbalance throughout the day, a vestibular rehabilitation program combining gaze stabilization, habituation, and balance training is more appropriate. A vestibular therapist can identify which ear and which canal is involved, which determines the exact direction of every maneuver and exercise. Getting that assessment right makes the difference between an exercise that works on the first try and one that does nothing.