Brandt–Daroff Exercises (Home BPPV Habituation) 🌀🏠 Dizzy Tip Tuesday

If you get dizzy when rolling in bed, bending down, or looking up, these can help your system calm down over time.

How to do it (step-by-step): 🪜

Sit tall on the edge of your bed (feet on the floor).
Turn your head 45° to one side (like you’re looking over your shoulder).
Keeping your head turned, quickly lie down onto the opposite side (so your nose points slightly up).
Hold 30 seconds or until the spinning stops (whichever is longer).
Return to sitting and wait 30 seconds.
Repeat to the other side.

Dose (simple plan): 📝

Tips that make it work better: 🥱

Expect mild–moderate dizziness — that’s the point (we’re teaching the brain “this is safe”).
If symptoms spike hard, shorten the hold time and build back up.
Stop and reach out if you have new neurological symptoms (double vision, slurred speech, numbness/weakness), severe headache, or fainting.

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