6 Sound Bath Benefits: From Stress and Pain Relief to Better Sleep

Alternative therapies like ice baths, saunas, and acupuncture are increasingly popular as people look for ways to optimize their well-being.

Sound bathing is another one. A sound bath is a meditative practice using music often offered in yoga studios or wellness centers. It has become more common but is still not well-researched. Here’s what is known so far about sound bath benefits. 

What is a sound bath?

A sound bath is a healing, meditative practice that involves relaxing while listening to soothing sounds and vibrations from instruments.

Sometimes called a sound meditation or sound healing, the experience aims to relax you, explained Tamara Goldsby, PhD, a clinical research psychologist in integrative medicine at the University of California, San Diego. Goldsby said it’s often called a sound bath because people feel the vibrations washing over the body.

People around the world have used different forms of sound healing for centuries. For example, Australians have used a wind instrument called a didgeridoo in sound bathing for thousands of years. Tibetans have used metal instruments called “singing bowls” in spiritual ceremonies.

How does a sound bath work? 

The sound bathing process varies depending on the practitioner and the musical instruments used, Goldsby said. But generally, during a sound bath you sit or lie down and listen to music or sounds for an extended period. You’ll likely be given a yoga mat, but you may want to bring a pillow or a blanket to get even more comfortable, Goldsby said.

The sounds can come from a variety of instruments. The most common, according to Goldsby, include:

• Tibetan singing bowls (a metal bell-like bowl)

• Crystal singing bowls

• Gongs

• Chimes

• Didgeridoo

• Other instruments that vibrate

People might even listen to pre-recorded music in various research on sound bathing. A session lasts around 30 to 60 minutes.

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What are the benefits of a sound bath? 

There’s limited research on sound bath benefits. Some of the existing studies are only observational. They don’t compare sound bathing to control groups (those who don’t try sound bathing) or other relaxation methods. It’s not entirely clear why sound bathing can be relaxing. It may have to do with sound activating a more relaxed state of the electrical activity in the brain, Goldsby said.

Preliminary results support the following perks of the practice. 

1. Less stress and anxiety

Research, including some of Goldsby’s work, shows sound bathing is a simple, low-cost way to reduce stress, tension, and anxiety. These findings have been tested both subjectively and objectively. In some studies, participants rate their stress levels before and after the meditation. In others, researchers measure physiological responses to stress before and after the meditation using skin, saliva, and heart tests. In either case, stress levels dropped after sound healing. 

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One small study found the relaxation benefits of sound bathing were even stronger than progressive muscle relaxation, another popular calming practice.

2. Improved mood

But it’s not just stress and anxiety that may improve after sound bathing. Other unwanted feelings, including anger and a depressed mood, can dissipate, Goldsby said. A small study found that 30 minutes of didgeridoo sound meditation decreased fatigue and increased energy. This research also found the sound bath was more relaxing than silent meditation.

3. Increased mental clarity

Less stress and a better mood after sound bathing might make it easier to silence distracting thoughts. In Goldsby’s research, people also reported less confusion after sound bathing for 60 minutes. These benefits –– including stress relief, better focus, enhanced creativity, and more energy –– can add up to major improvements in your quality of life.

4. Pain relief

Sound therapy techniques may help relieve aches and pains. In another small study, people listened to live instrumental music before and after heart surgery. They rated their postoperative pain lower after 20-minute listening sessions.

People have also reported that their pain improves after sound bathing, Goldsby said. In her research, participants said they had less pain after 60 minutes of sound healing.

Researchers don’t know exactly why sound therapy may ease pain. But some suggest that sound vibrations help lower the body’s natural stress response. Doing so could reduce physical symptoms of stress like tense muscles. 

5. Lower blood pressure

Listening to soothing sound waves could reduce other stress-related changes, such as increased heart rate and blood pressure.

A study found that people who listened to Himalayan singing bowls for 12 minutes before a 20-minute relaxation exercise had lower blood pressure and heart rate than those who sat in silence during those 12 minutes. 

6. Better sleep

Research suggests that listening to ambient music before bed can help you fall asleep faster and get better quality sleep. That’s a little different from sound bathing. And there’s a need for more research on how sound baths affect sleep. But studies show that various music and sound therapy methods may promote relaxation and help people get better, more restful sleep.

Who should try a sound bath (and who shouldn’t)? 

Sound baths are generally safe and accessible for many people. But you might need to skip them if you have epilepsy or seizure disorders because certain sounds can worsen symptoms. Talk with a healthcare professional before you try a sound bath. 

You might also want to avoid sound baths if you are really sensitive to sound or certain noises are painfully or frighteningly loud to you, Goldsby said. You may still be able to try a sound bath as long as you position yourself farther away from the instruments. But it’s a good idea to talk to the practitioner before you begin, Goldsby suggests.

Ready to give it a try? Look for a sound meditation practitioner at a local yoga studio, spiritual center, or community center, Goldsby said. You don’t have to do anything special to prepare ahead of time, she said — just show up with an open mind, ready to relax.

Why trust our experts?

Written by:

Sarah Klein, CPT

Sarah Klein is a Boston-based health journalist with more than 15 years of experience in lifestyle media. Most recently, she was editor in chief and senior director of content at LIVESTRONG.com.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a special interest in chronic care management, women’s health, mental health, and preventive care. She has over 10 years of experience in primary care research, innovation, and practice.

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