a-woman-enjoying-a-sound-bath-through-her-headphones

Do You Need A 'Sound Bath'? Here's How To Reap The Benefits Of Soothing Sounds

In a wellness journey, good sounds are quite literally the key to good vibrations.

By Mark Travers, Ph.D. | February 14, 2024

A "sound bath" is a holistic wellness practice that involves immersing oneself in soothing sounds and vibrations produced by various instruments, such as singing bowls, gongs and chimes, each producing unique tones.

Participants are usually seated or lying down in a comfortable position, often with yoga mats and blankets, in a quiet and dimly lit space with closed eyes, allowing the resonant sounds to create a meditative and relaxing experience.

The facilitator may vary the intensity and frequencies of the sounds, creating a dynamic sonic landscape. The sound bath is designed to be a non-judgmental space where individuals can explore and process their feelings, fostering a sense of emotional well-being by harnessing the therapeutic power of sound waves that "wash" over the participants.

The Benefits Of Sound Baths

A 2022 study found that "singing-bowl" sound healing was associated with increases in spiritual well-being and a reduction in tension and depressed moods. Researchers suggest that these effects can be experienced even in a single session, especially for those who are completely new to the practice.

Another study in 2020 found that after a Himalayan singing bowl sound bath, participants displayed relaxation in their heart rates, stress levels and lower levels of anger, fatigue and confusion. Researchers suggest that sound baths are also safe, low-cost interventions for sleep disruptions, chronic pain and anxiety.

Here are four prevailing theories on why sound baths have healing effects, according to the researchers of the 2022 study.

Brainwave states. Sound baths may elicit brainwave states where individuals experience deep relaxation and healing, especially in longer sessions. These states include "theta brainwaves," which occur at 4-8 Hertz and in light stages of sleep, meditation or relaxation and "delta brainwaves," occurring at less than 4 Hertz and in stages of deep sleep or meditation.
Binaural beats. Binaural beats are an auditory phenomenon created by playing two slightly different frequencies in each ear. When the brain perceives these slightly different tones, it produces a third frequency known as the binaural beat, which can influence brainwave states. "For instance, if a sound of 20 hertz is played in the participant's left ear and a 15 hertz sound is played in the right ear, the brain syncs or "entrains" to the difference between the two hertz levels. In this case, 20−15 = 5 hertz. This hertz level is equivalent to the Theta brainwave," the researchers explain.
Bioﬁeld. The biofield refers to an energy or electromagnetic field that is believed to surround and interact with the human body. This concept suggests that the interactions within this field may play a role in one's overall health and well-being. "If this were the case, it would be possible for sound waves exiting the vibrational instruments to interact with the purported bioﬁeld and affect change in the bioﬁeld," the researchers write.
Vagus nerve activation. The vagus nerve, also known as the tenth cranial nerve, plays a pivotal role in regulating numerous involuntary bodily functions, including one's heart rate, digestion and respiratory rate. Stimulating the vagus nerve is integral to activating the body's relaxation response, as it can induce a state of calmness and counteract the "fight-or-flight" stress response. This nerve is a key player in maintaining overall physiological balance and well-being and research suggests that it may be activated during sound healing sessions, creating an optimal state for healing.

While sound baths offer numerous benefits, they may not be suitable for everyone. Here are some important factors to consider before trying sound healing practices:

Sensory overload. Some individuals may find the sensory experience of a sound bath overwhelming. The intensity of the sounds and vibrations can be too stimulating for certain people, especially those sensitive to loud or unexpected noises. Sound preferences are also highly subjective and what may be relaxing for one person might be unsettling for another.
Pre-existing medical conditions. Individuals with certain medical conditions such as epilepsy should consult with healthcare professionals before participating in a sound bath. Sound baths may also be psychologically triggering for some. For instance, for individuals with histories of trauma, the immersive nature of a sound bath may trigger uncomfortable emotions or memories. It is essential to feel safe and comfortable during these sessions.
Unregulated practices. The field of sound healing is not universally regulated and the training and expertise of practitioners can vary. Choosing a qualified and experienced facilitator and communicating any concerns or preferences can help ensure a more beneficial experience.

Conclusion

The benefits of sound baths present a compelling case for their use as tools in one's wellness journey. As with any wellness practice, the efficacy of this experience can vary among individuals. The key lies in exploring different practices and finding what resonates best with your unique needs and preferences.

Want to know more about how you respond to sensory stimuli? Take this psychological assessment to gain clarity: ASMR Trigger Checklist

A similar version of this article can also be found on Forbes.com, here.