What is sound therapy?
Sound therapy is a gentle, non-invasive holistic practice. It uses specific instruments and music to create sounds, tones and vibrations at different frequencies. Practitioners may use these sounds to encourage relaxation and support a sense of wellbeing.
It’s a type of complementary therapy, meaning it may be used alongside conventional healthcare rather than as a replacement for it. However, you may want to attend sound therapy sessions as part of a wellbeing routine if you’re looking to simply relax and have some time to yourself.
The terms sound therapy and sound healing are sometimes used interchangeably, and their meaning can vary depending on the practitioner and approach. Sessions may take place one-to-one or in a group and can involve different sounds, instruments and techniques.
Sound therapy vs music therapy
Sound therapy may be used as a form of meditation to encourage relaxation. It typically uses sounds, tones and vibrations, and may involve practices such as sound baths, singing bowls, gongs or tuning forks.
Music therapy is a therapeutic approach that uses music to support emotional, psychological and social wellbeing. Sessions may involve listening to music, playing instruments, singing or creating music, depending on the individual and their needs.
How does sound therapy work?
Sound therapy is intended to encourage relaxation through focused listening to sounds and vibrations. Some research has explored how auditory stimulation may affect stress, mood and physiological responses, but evidence for specific mechanisms and health effects is still developing.
What are binaural beats?
A binaural beat is an auditory illusion created by the brain when each ear hears a tone at a slightly different frequency. Rather than hearing two separate tones, you may perceive a third, rhythmic beat based on the difference between the two frequencies.
Binaural beats are sometimes used to support relaxation, focus, or sleep. Research has explored their effects on mood, attention and relaxation, but findings are mixed, and more research is needed to understand their potential benefits.
What instruments are used in sound therapy?
There are a number of instruments used in sound therapy, each producing a different sound and vibration. Below are some of the most common tools. Do speak with your practitioner if you’re keen to explore other methods.
Tibetan singing bowls
Tibetan or Himalayan singing bowls are made using a combination of metals. They come in various sizes, and some may produce multiple tones whilst others produce a singular sound. They produce resonant tones and are often used during meditation and relaxation practices.
Crystal singing bowls
Singing bowls can also be made from quartz crystal. Crystal singing bowls are available individually or in sets, with some practitioners associating different bowls or tones with the seven chakras.
Gongs
A gong bath involves a practitioner striking a gong with a mallet, creating resonant sounds that wash over participants.
Tuning forks
Tuning forks are two-pronged metal instruments that produce a particular tone when struck. In sound therapy, a practitioner may hold them near the body or, depending on their approach, place vibrating tuning forks on particular areas of the body.
Voice
Sometimes, the human voice will be used as an instrument. This might be in the form of chanting or humming. Research has found that humming can temporarily increase levels of nitric oxide in the nasal passages, although further research is needed to understand any therapeutic effects.
History of sound therapy
Sound has played a role in spiritual, meditative and wellbeing practices across different cultures for centuries. One example is nada yoga, a practice associated with the yoga tradition that focuses on sound and listening as part of meditation.
Today, sound therapy draws on a range of practices and may use the voice, music and instruments such as singing bowls, gongs and tuning forks to support relaxation and wellbeing.
Benefits of sound therapy
People may use sound therapy to support relaxation and wellbeing. Some studies have explored its potential effects on mental and physical health, but research is still developing, and more high-quality evidence is needed.
Some people report that sound therapy may help with:
- relaxation and reduced stress
- feelings of anxiety
- sleep
- support with pain management.
Research has explored possible effects of singing bowl therapies on measures such as blood pressure and heart rate, but there is not yet enough evidence to draw firm conclusions about their health benefits.
What to expect in a sound therapy session
Sound therapy or sound healing sessions can be undertaken one-to-one, in a group, in person or online. You may be in the comfort of your own home or a studio or community space.
You’ll usually begin by discussing what you want to achieve from your sound therapy session and outline any health concerns you may have. You’ll then get comfortable, usually by lying down on a yoga mat, though you can also be sitting. Your practitioner will begin playing various instruments around your body. This is known as a sound bath as you ‘bathe’ in the sounds.
By drawing your attention to the tones, you may begin to enter a meditative state of relaxation. Some practitioners also describe sound therapy in terms of energy, chakras or vibrational balance, depending on their approach. During this process, you’ll usually remain lying calmly and still, often with your eyes closed – you might even fall asleep.
Afterwards, some people report feeling relaxed, grounded or more present.
How to prepare for a sound therapy session
There is nothing in particular you need to do to prepare for a sound therapy session. You may want to wear comfortable, loose-fitting clothing and have some water available. Your practitioner can let you know beforehand if there is anything else you need to bring or do.
For maximum comfort, feel free to bring something to keep you warm, like a blanket. You may also wish to bring something to place underneath you, like a pillow, for extra support as you’ll be lying down for a long period of time. Your practitioner will likely provide you with everything you need, but if you’re unsure what to bring, it’s always best to get in touch with them beforehand.
How long does a sound bath last?
The length of a sound bath can vary depending on the practitioner and type of session. Your practitioner should let you know how long to allow when you book. Depending on the size of the group, there may be extra time needed for settling in and discussion.
Is sound therapy suitable for everyone?
Sound therapy may not be suitable for everyone. If you are pregnant, have a health condition, are sensitive to sound or have any concerns about whether sound therapy is suitable for you, consider speaking to your healthcare professional before attending a session.
It’s also important to tell your sound therapy practitioner about any health conditions or concerns before your session. They can explain what the session involves and discuss any adjustments that may help you feel comfortable.
Finding a sound therapy professional
If you’re interested in exploring sound therapy, working with a professional can help you understand what to expect and whether their approach feels right for you. Before booking, you may want to ask about their training, experience and the type of sound therapy they offer.
When you’re ready, you can find a sound therapy professional near you or online on Therapy Directory. Professionals listed on Therapy Directory are verified so you can feel confident that their qualifications and insurance have been checked.
