Mindfulness and Meditation
Does Sound Healing Actually Work?

If you're interested in the idea of sound baths, jump in!
By Sanjana Gupta
Published on November 09, 2023
Medically reviewed by Alicia Bigelow, ND
sound healing therapist

Olga Pankova/Moment/Getty
Table of Contents

    What Is a Sound Healing Session Like?
    How Does It Work?
    What Does Sound Healing Do?
    Why Is Sound Healing So Popular Today?
    Safety Considerations and Guidelines

We already know that music can have a major impact on our mood. Fast beats pump us up and motivate us to work out, slow songs make us feel wistful and melancholic, and soothing music helps us drift off to sleep.

And what is music, but a collection of sounds? Sounds have vibrations that affect us on a neurological, physiological, and biochemical level.1

Sound healing is an ancient practice that harnesses the power of sound vibrations to promote healing and relaxation.

If you’ve come across the concept of sound healing or if you’re thinking of doing a session, you’re probably wondering what it involves and what to expect.
At a Glance

Sound healing is an ancient wellness practice for healing, relaxation, and self-care. A sound healing session involves lying down in a cozy and comfortable setting, closing our eyes, and focusing on sounds made by music instruments like chimes, gongs, and singing bowls.

Sound vibrations have a pretty powerful effect on our minds and bodies. Research shows us that sound healing can slow down our brain waves and put our bodies in a very relaxed, dreamlike state. It may also be able to help with certain physical and mental health conditions.
What Exactly Does a Sound Healing Session Involve?

Sound healing sessions are often referred to as sound baths because the idea is to bathe in the sounds and let them wash over you.

“A sound bath is a deeply immersive, full-body listening experience that uses sound and simple mindfulness techniques to invite gentle yet powerful therapeutic and restorative processes to the mind and body,” says Sara Auster, a sound therapist, meditation teacher, and author of “Sound Bath: Meditate, Heal, and Connect Through Listening.

Sound healing sessions can be private or as part of a group. Each person sits or lies down on a yoga mat or meditation carpet. The therapist may offer you an eye mask, neck pillow, cushion, or blanket, to help you get comfortable.

Auster explains that over the course of the session, the therapist will guide you to focus on sounds like their voice, your breath, and a variety of overtone-emitting instruments, such as:

    Chimes
    Tuning forks
    Gongs (sessions using only gongs are known as gong baths)
    Shruti boxes (small bellows-operated musical instruments with reeds)
    Himalayan singing bowls (metal bowls)
    Crystal singing bowls (crystal/glass bowls)
    Monochords

The sounds aren’t melodious like music, so you’ll be disappointed if you’re expecting a harmonious symphony. However, the sounds are pretty powerful and if you concentrate, you can often feel them as well as hear them.

While sound healing often creates a deep sense of relaxation, it can sometimes get pretty intense. You might find yourself feeling happy, angry, sad, or upset about the thoughts or memories that come up for you. It’s also totally fine to cry during the session. In fact, it can be quite cathartic.

Sound healing is an invitation into a deeper state of consciousness, where you unplug from external stimuli and focus on what’s going on within you.
— SARA AUSTER, SOUND THERAPIST

Each session can last up to an hour. After the session, the therapist will guide you to sit up into a comfortable position and drink some water, to help you stay hydrated.
5 Meditation Techniques to Get You Started
How Does Sound Healing Work Scientifically?

Sound impacts us on an elemental level. In fact, research shows us that sounds consist of vibrations that affect us on a cellular level, impacting brain, nerve, muscle, and organ function.1

For instance, the sound of nails screeching on a chalkboard sets our teeth on edge and raises the hair on the back of our necks; whereas, a loud crash startles us, causing us to jump in fear. However, the sound of the waves soothes us and a melodious chime puts us in a good mood. These reactions involve neural, physiological, and biochemical reactions within the body, as our minds and bodies sync to the vibrations of the sound.

Sound healing aims to channel the power of these sound vibrations, for relaxation and healing.

A 2020 review notes that sound therapy can significantly alter brain waves, changing agitated wave patterns to exceptionally calm wave forms.2 As our brain waves slow down, we shift from an active state to a more relaxed, dreamlike state, says Auster.

In this state, our breathing, heart rate, and blood pressure decrease.3 This helps our immune system function more efficiently, reduces our stress hormones, and triggers the release of feel-good chemicals in the brain, Auster explains.
What Does Sound Healing Do?

Research shows us that sound healing might be able to help with:

    Anxiety4
    Depression5
    Stress2
    Fatigue5
    Chronic pain6
    Cognition and memory7
    Overall mental and spiritual well-being3

Sound healing can also be a form of self-care. A sound bath is a great way to relax, decompress, and focus on listening in order to connect to the present moment, says Auster.

Taking some space from screens, news cycles, work, and family obligations and essentially putting yourself in 'do not disturb' mode to bathe in sound can calm the body and mind.
— SARA AUSTER, SOUND THERAPIST
Why Is Sound Healing So Popular Today?

Sound healing is a form of therapy that seems to have been practiced across almost every ancient civilization.

It’s gaining popularity today as there is a growing interest in holistic, alternative wellness practices around the world. Like with many alternative practices, a major plus point is that it’s a non-invasive, drug-free approach to better health and well-being.

Besides, emerging research is also helping us understand it and its benefits better.

Most importantly, it’s a calming and soothing experience. Our lives can often get stressful and chaotic, so being able to relax, meditate, connect with ourselves, and release any pent-up emotions can be really refreshing and rejuvenating.
Safety Considerations and Guidelines

These are some guidelines that can help you practice sound healing safely and comfortably:

    Explore your options: It can be helpful to explore different types of sound healing sessions to find out what they involve. Educating yourself about different methods and techniques used during sound baths can help you determine which one is right for you, says Auster. Remember that if not in person, you can also attend live sound healing sessions online or find pre-recorded programs.
    Consult your healthcare provider: If you have any concerns about your health or your physical and emotional safety during a sound healing session, Auster recommends consulting your medical provider before you attend one.
    Find a qualified practitioner: It’s important to work with a qualified practitioner who has experience with the kind of healing you’re seeking. Auster suggests asking your practitioner about their training, background, and the types of sessions they conduct. “If you have any particular questions or concerns feel free to reach out to the practitioner in advance of your experience.”
    Dress comfortably: Comfort is key to relaxing during the session. Auster recommends wearing loungewear or anything else you’re comfortable in. You can also choose to carry items like a blanket, cushion, or eye mask to the session, if they won’t be provided.
    Make sure it’s a safe environment: Make sure you're comfortable with the sound therapist and the environment. Auster says sound can deeply affect your nervous system—and there are both harmful and beneficial ways in which this can happen—so it’s critical that you’re in a safe environment during this experience.

Remember that the experience of a sound bath will be very personal to you, your emotional state on that day, your previous traumas, and your lifetime of memories, says Auster. “Each sound bath will also be unique to the person who is facilitating.”