Sound therapy for stress

 In Music Therapy, Sound Therapy

How to overcome anxiety and stress? Sound therapy (or sound bath) has the great power to make us enter in a simple way in a state of deep relaxation. In this way it activates our parasympathetic nervous system which transforms the negative effects caused by stress, triggering natural self-healing mechanisms and making us regain our physical and mental balance. Read the article to find out more.



What is Stress?

Stress is what happens when fear or anxiety becomes a constant state. Physiological effects include tight muscles, increased heart rate, and restricted breathing. The adrenal system is overloaded and blood pressure rises. Stress interferes with the body’s natural energy flow. It reduces our available energy and forces us to function in a constant state of ‘fight or flight’.

The fight or flight reaction is triggered by the frenzy of everyday life that constantly plunges us into loud and sudden stimuli and noises: the heart pumps harder, blood pressure rises and the body releases stress hormones including adrenaline and cortisol.

However, the continuous and predictable noise from electronic systems such as air conditioners, household appliance noise also adds to our overall stress levels.

Recent research on how our nervous system works also shows that under excessive or prolonged stress a process called “vagal restraint” is activated, which means that our primitive responses intervene, causing us to shut down. This process affects many of our automatic functions such as breathing, heart rate and digestion and will have long-term health effects.

Sound therapy and chronic stress

Sound has a very high healing power, as it was already known in ancient civilizations around the world, even more so when it takes the form of “song”, because it is guided by the operator’s conscience and intention. Physics teaches us that sound propagates faster in water than in air and so the human body, being made up of about 70% water, proves to be an excellent conductor of sound. Furthermore, the human body, like the whole universe, naturally vibrates at specific frequencies; the disease manifests itself when the balance and vibrational harmony between its parts are lost: body, mind and spirit.

Sound therapy for stress is the application of specific sound-vibrational frequencies on the recipient in order to create a state of harmony and well-being in the different energy systems of the person and rebalance the physical body. In this case, the frequencies are emitted by instruments such as Tibetan Bowls, Gong, Oceanic Drums, Koshi and through the chant of the operator. The “natural” singing makes the body vibrate and calms the nervous system of both the listener and the singer, revitalizing the internal organs, vivifying the entire endocrine glandular system and amplifying and optimizing the human electromagnetic field.

In 2016 the Journal of Evidence-Based Integrative Medicine published the article “Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study” concerning the effects of sound therapy with Tibetan bells on anxiety, pain and spiritual well-being. 

You can read the full study here.

suonoterapia e stress cronico

This and other scientific researches have recently shown that Sound Therapy is an excellent and simple way to cancel the effect of stress. Regular listening to Sound Therapy reduces stress and helps bring the body back to a state of homeostasis.

Some common effects of sound therapy in stress reduction:

  • Restores the normal functions of our nervous system
  • Improve concentration
  • Improve sleep quality
  • Reduces mental chatter
  • It improves inner calm and the release of positive emotions
  • Increases oxygen in cells Lowers blood pressure and heart rate 
  • Increases lymphatic circulation Increases melatonin levels 
  • Reduces levels of stress-related hormones Releases endorphins – self-created opiates that work as natural pain relievers

If you want to learn more about the effects of sound therapy, I invite you to consult this LINK

Some traditional tools commonly used in Sound Therapy sessions are:

The Tibetan bowls:

Composed of 7 precious metals, vibrating at a particular frequency, are useful for restoring harmony in the disturbed frequencies of the person. The melodic-vibrational passage occurs through contact, by rubbing or by percussion of the bowl during the sound massage. Positive effects of both treatments are found on the physical level (osteo-articular pains, blocks and contractures) but also on the emotional, mental and spiritual level of the person

The crystal bowls:

The Quartz Crystal Bowls (or Crystal Bowls) are based on the centuries-old tradition of metal bells from Tibet, India, China, Japan (and other Eastern countries), which use sound for meditation and healing.
Because of their enormous therapeutic and resonant power, they began to be used in the late 80’s. The internal spiral structure and rounded shape produces a non-linear but multi-directional sound. Quartz crystals can vibrate or oscillate on a regular basis and have an internal spiral molecular structure very similar to DNA. This means that the quartz bells are very similar to us and have unique sound properties. They produce a pure sine wave and create a multidirectional sound that expands up to a kilometer away and that can last several minutes before dying out. They produce important breakouts in the physical and energetic body and for this reason they are used as an important therapeutic tool.

The Gong:

The Gong is the oldest, oldest and most resonant instrument known, which shamans used 4000 years ago for its extraordinary transformative power. His sound never leaves you indifferent, it touches deep chords as he produces a very wide range of harmonic and harmonic sounds (a fundamental sound from which other higher sounds that are in harmonic relation to each other) with a sound that lasts a long time spreading in the whole environment, changing its vibration. Listening to him is a unique opportunity to rebalance the energies that make up the totality of our person because we too, like the entire universe, are made of vibrations.

The master who conceived, spread and experimented throughout the world the practice of Gong Baths or Gong Therapy is called Don Conreaux, is American and is considered the most famous contemporary Gong Master and expert in Kriya Yoga. In turn, Conreaux was initiated by Yogi Bhajan, the Indian master who brought the meditative practices of Kundalini Yoga to the Western world in the 1970s, a prerogative of Indian Sikhs alone for centuries.
The Harmonic Gong Bath is a method to regain harmony and take care of the body, mind and soul because its sound can enter every small cell, stimulating it to find its right harmony with the rest of the body.

Mindfulness Meditation Techniques and Sound Therapy for Stress

Mindfulness Meditation is the practice of paying attention in a non-judgmental way to one’s experience in the present moment, accepting it unconditionally for what it is.

This technique practiced constantly trains our mind not to attach or oppose more to thoughts, emotions, sensations and external stimuli, but to observe them as an impartial witness, therefore not to identify with them but to notice their transitory nature.

If you are interested in learning more about mindfulness meditation for stress management, I will talk about it in depth HERE

This technique is very important for personal growth but not only, combined with the Stress Sound Therapy techniques listed above leads the person into a state of deep relaxation and homeostasis. The peculiarity of the instruments that are used in the Gong Baths or in the Sound Baths is that they produce a type of sound called magmatic, that is, not classifiable by the rational mind. In this way it helps the person to get out of logical reasoning, to access the creative mind and to bring out their inner resources. In this way processes of transformation and self-healing are activated and countless benefits on body and mind.

Below you can listen to an audio composed and arranged with frequencies, melodies and harmonies that lead you to deep relaxation and to contact that inner well-being that is the necessary condition to remove some old energies that often block you and hinder your evolutionary process and personal growth.


Healing Sleep Music, Binaural Beats, Delta Waves

Sound therapy as well as with instruments such as the gong and Tibetan bowls can also be practiced with the voice. An easy exercise is to emit vowels, those that come spontaneously, alternating lower and higher sounds. A very interesting aspect of vocal sound that cymatic research (to learn more about what climatic is click here) has made visible is that every time sound encounters a membrane, a pattern is imprinted on the surface of the membrane.

Therefore, when we actually sing it is as if we are entering into communication with our own cells and not just our own cells but those of everyone in our immediate vicinity. In fact, the human voice has the power to promote healing in ourselves and others and to transform thoughts and feelings into words and sounds to inspire others.

From my point of view, as well as those of many other masters of sound, vowels can be considered one of the primordial sounds of manifestation. And they are considered sacred in many traditions. However, as they are found in all languages ​​on the planet, it is impossible to connect them to any tradition. Vocal sounds are therefore, I dare say, the most effective method of generating resonance in our etheric and physical body and thus resonating with the energy centers and freeing the chakras.

If you want to know more about the practices to rebalance the chakras you can read an article in which I talk about it in depth HERE

In sound therapy sessions but also in meditation practices, a very simple technique to reduce chronic stress, which offers significant benefits to body and mind is Humming. In practice, a closed lips sound is produced which internally transmits harmonic vibrations capable of relaxing the diaphragm and dissolving tensions. And even, as the medical pathologist Karel Jindrak proved, the vibrations of humming reach the brain, exercise a kind of massage that helps eliminate metabolic waste, accelerating the renewal of cerebrospinal fluid. Result: you clear your mind and you feel pervaded by a sense of profound calm “

Sound therapy in Lecce: If you want to let go of the hectic world for a moment and get away from the stress of everyday life to be transported to another world, do not hesitate to contact me.

I conduct Sound Therapy sessions to mange stress every day in Nardò in my private practice. I will make you experience a relaxing and at the same time regenerating break, bringing your body and mind back to their natural state of well-being.


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