How to Use Tinnitus Relief App in 5 Minutes (Step-by-Step)
Open the app, tap White Noise, press play. Match your tinnitus pitch with the frequency slider (~60 seconds), set the volume to "just noticeable," and let it keep playing during calls, YouTube, and overnight.
About two minutes from download to first sound. No account, no email, no sign-in.
You do not need to be good with technology. If you can open WhatsApp, you can use this. Here are the five steps — short version first, so you can decide whether to keep reading.
The 5 steps, at a glance
App Store or Google Play. Free. No credit card.
White Noise is free. Tap it, press play.
Just noticeable — still hear conversation.
Slide 100 Hz → 15,000 Hz until it blends.
Calls, Zoom, locked screen — never stops.
Step by step: from download to first relief
Download the app
Open the app shop on your phone. On iPhone it's the App Store (blue icon with a white "A"). On Android it's Google Play (colourful triangle icon). Type "Tinnitus Relief App" in the search bar, tap the app when it appears, then tap Get or Install. It's free — no credit card needed for the free version.
Open the app and pick a sound
Tap the app icon on your home screen. It opens immediately — no account, no email, no password. You go straight to the sound library. Start with White Noise (free, works for most types of tinnitus). Tap it, then tap play. You'll hear a steady, gentle hissing sound that blends with your tinnitus.
Set the volume
Use your phone's volume buttons or the in-app slider. Set it so the sound is just noticeable — enough to blend with the ringing, but not loud. A good test: you should still be able to hear someone speaking to you at a normal distance. If they have to raise their voice, turn it down.
Match your tinnitus frequency (optional)
Go to the frequency matcher. You'll see a slider bar — the app plays a tone that changes pitch as you move it. Slide slowly between 100 Hz and 15,000 Hz. When the app tone blends with or covers your ringing, you've found your approximate frequency. Takes about 60 seconds.
Let it keep playing — during calls, work, or overnight
This is what makes the app different: the sound keeps playing while you watch YouTube, take a phone call, or join a Zoom meeting. The background sound doesn't pause. You don't need to do anything special — it happens automatically. This feature is free for all users.
Which sound should I choose?
There's no single "best" sound — it depends on what feels soothing to you. Here's a quick guide:
White Noise
Covers the widest range of frequencies. Good starting point. Sounds like radio static or a steady hiss. Free.
Pink Noise
Softer and warmer than white. Easier on the ears for long listening. Sounds like steady rainfall. Premium.
Brown Noise
Deep, low rumble. Ideal for sleep. Sounds like distant thunder or heavy wind. Premium.
Rain / Ocean / Nature
Natural soundscapes many people find calming. Good for sleep and focus. Premium.
Fan / Cabin / Café
Familiar everyday sounds. Fan hum for sleep. Café buzz for focus. Premium.
Advanced Therapy
Binaural beats, theta pulses, solfeggio tones. For structured sound therapy. Premium.
Not sure? Try three sounds for five minutes each and keep the one that makes you feel calmest. Full comparison in our white, pink, and brown noise guide.
Using the app at bedtime
Sleep is often when tinnitus feels most intrusive — the room goes quiet and the ringing fills the silence. The app is designed for this. Open it before bed, pick a deep sound like Brown Noise or Rain, and set the sleep timer (Premium) to 30, 60, or 120 minutes. The sound fades out gradually — no sudden silence to wake you up.
The background audio continues through a locked screen, so there is no need to leave the screen on. Just start playing and put your phone down. If you wake during the night and want the sound back, a single tap restarts it. More strategies in our guide to sleeping with tinnitus.
What to expect over time
Think of your nose — it's in front of your eyes every moment of every day, but your brain learned to ignore it long ago. The app works the same way with your tinnitus. By sending the right frequency and a background sound, your brain gradually learns the ringing isn't a threat and pushes it into the background. This is habituation, and it's gradual.
The ringing feels softer while the sound is playing. This is immediate masking — it works from the first session. When you stop the sound, the ringing comes back. That's normal.
Sleep often improves. The bedtime routine of sound + timer starts to signal "safe" to your brain. You may fall asleep faster and wake less often.
Habituation of reaction begins. You still hear the ringing, but it bothers you less. The anxiety, frustration, and anger start to fade.
Habituation of perception. Your brain filters the tinnitus out of conscious awareness. You go hours without noticing it — like the hum of a fridge you forgot was on.
Everyone is different. Some people feel significant relief in days, others take months. Published research suggests consistent daily use of 3–6 hours supports the habituation process. The key is regularity, not intensity. Individual results vary significantly. Read more about how habituation works.
Using the app with hearing aids
The app works alongside hearing aids — not instead of them. Three options depending on your setup:
- Bluetooth hearing aids: the app sound streams directly to your aids. No extra headphones needed — press play and the sound comes through your aids automatically.
- No Bluetooth: use your phone speaker. Place it on your bedside table at night, or in your pocket during the day.
- Headphones over hearing aids: over-ear headphones worn on top of behind-the-ear hearing aids work well.
Ask your audiologist about the best setup for your specific hearing aids. More details in our app features guide.
Frequently asked questions
What if I can't find my tinnitus frequency?
How many hours a day should I use it?
Can I layer multiple sounds together?
Does the app work without internet?
What's the difference between free and Premium?
Can someone set it up for me?
Ready? It takes two minutes
Download. Pick a sound. Press play. That's all you need to do tonight.
Free · 7-day Premium trial · No account required
- Jastreboff PJ, Hazell JWP. Tinnitus Retraining Therapy. Cambridge University Press, 2004.
- Deshpande AK, Torres P. Smartphone-Based Sound Therapy for Tinnitus Management. Frontiers in Audiology and Otology. 2023.
- Sereda M et al. Sound therapy for tinnitus. Cochrane Database of Systematic Reviews. 2018.