- (484) 469-8663
- info@tranquiltherapywellness.com
What is a Sound Bath and what are they for?
A sound bath is a meditative experience where individuals are enveloped, or “bathed” in soothing sounds produced by instruments like Tibetan or crystal singing bowls, gongs, chimes, and more. These harmonious vibrations aim to calm the mind and body, promoting a state of deep relaxation. At Tranquil Therapy, we integrate sound baths into our sessions to help clients with anxiety or general relaxation. It can be added to a massage session, a solo session, or in small groups of 3-4 people.
“Sound baths are a great alternative for someone who wants to practice meditation but may not have the time or discipline to start on their own.”
Each person responds differently but in most cases people report a sense of relaxation. Research has shown that sound-based treatments can effectively reduce anxiety. For instance, a study published in PLOS ONE found that sound-based treatments are effective in reducing both somatic and cognitive state anxiety.
It’s used by some people as a way to work on their depression and overall mood. A study on Tibetan singing bowl meditation indicated significant reductions in tension, anxiety, and depression among participants. Suggesting that sound baths can enhance mood and well-being. Singing bowl meditation may be a low-cost, accessible intervention for reducing stress and improving mood for those who have it accessible. You can check places like yoga studios, massage therapists, energy workers, and other independent businesses. Of course there is always the chance that a fulltime sound healer or sound therapist near you.
Meditation is something that can be difficult when it feels overwhelming and you don’t know where to start. For Sound Baths a lot of people will bring something comfortable to lay or sit on for the experience. From here some people find it easier to meditate, others just like being still and taking time for themselves. There are also some people that fall asleep! Let’s take a deeper look at why that happens.
Benefits of a Sound Bath Session
There are so many great benefits to a sound bath session. Some are obvious while others may not be as obvious. In a study about the effects of singing bowl meditation, sound baths were found to significantly decrease heart rate and blood pressure!
These physiological responses show that the parasympathetic nervous system is activated, which helps the body rest and digest, countering the fight-or-flight response of the sympathetic nervous system. The study observed improvements in mood and well-being among participants. The reduction in stress levels and the enhancement of emotional stability were notably marked by decreased feelings of tension, anxiety, and depression. It’s so cool to think about how a 30 minute or 1 hour can be enough time for all of the benefits. You just need to lay there and be present.
Another study found that there are biochemical marker changes. Cortisol levels, a key hormone associated with stress, were used as a stress indicator. Those levels decrease during and after singing bowl sessions which points to a significant alleviation of stress. Vibrations from singing bowls have been studied for their ability to impact brain wave frequencies. The rhythmic sounds can facilitate a shift in alpha and theta brain waves, which are associated with deep meditative states. This shift in brain activity helps reduce stress and promotes a higher state of relaxation.
Why does a sound bath work?
Sound Baths are tranquil, calming, and slow. Carefully and intentionally taking participants into a deep state of relaxation and meditation. Through this time participants will feel a sense of euphoria as they melt into different states of mind and body. The sounds themselves guide the brainwaves of the participants providing a unique experience for each person.
Brain waves are electrical impulses generated by the synchronized activity of neurons in the brain. These waves can be measured using an electroencephalogram (EEG) and are categorized into different frequency bands, each associated with specific mental states and cognitive functions.
Numerous studies in music therapy and neuroscience have documented that sound can affect brain wave patterns. For instance, controlled experiments have demonstrated changes in EEG readings when subjects are exposed to specific types of music or rhythmic auditory stimulation. This suggests that sound can help modulate neural oscillations related to different states of consciousness.
Instruments like singing bowls, gongs, or tuning forks produce frequencies that align with specific brainwave states, such as alpha (8-12 Hz) or theta (4-8 Hz), which are associated with relaxation and meditation. As the body absorbs these vibrations, they can guide the brain from active beta waves (12-30 Hz) into slower, more restorative states. This harmonious interaction helps reduce stress, enhance focus, and promote emotional and physical healing, making sound baths a powerful tool for balancing mind and body.
Sound healing practitioners often use instruments tuned to specific frequencies to induce desired brainwave states:
- 40-150 Hz: This range has been shown to stimulate the vagus nerve, promoting relaxation and healing.
- 432 Hz: Often used in sound healing, believed to be harmonious with nature.
- 528 Hz: Known as the “love frequency,” associated with healing and transformation.
Sound Baths for chronic pain
Sound baths use instruments like singing bowls, gongs, and tuning forks that produce low-frequency sounds. Entrainment is the synchronization of brain waves to external rhythmic stimuli, enhancing comprehension. These sounds can entrain the brain to slower brainwave states, such as delta waves (0.5-4 Hz), which are associated with deep sleep and pain relief. For example, studies have shown that low-frequency sound stimulation can reduce pain intensity in chronic conditions like fibromyalgia and chronic back pain. Usually, sound baths primarily induce theta (4-8 Hz) and alpha (8-12 Hz) states, which relate to deep meditation and relaxed alertness. Tranquil Therapy Wellness loves adding sound baths to any 90 minute or longer session. While massage can do wonders for soft tissues it’s important to note that some people may have trouble relaxing. This can be due to anxiety, subconscious factors, and even the environment. Starting or ending your session with a sound bath is an accessible way to bring mindfulness and relaxation to those who have trouble doing so on their own.
What to Expect in a Tranquil Therapy Sound Bath Session
We use a combination of singing bowls, ocean drum, chimes, bells, and a small gong to create a unique soundscape each session. Singing bowls provide sustained tones, gongs produce deep resonant waves, and chimes add higher-pitched harmonic textures which blend beautifully together in a tranquil soundscape. When you, or your party, arrives you are taken to our treatment room where yoga mats, pillows, and blankets are provided for your comfort. We start the sound bath off by using singing bowls and bring an ocean drum in after a few minutes. We offer a variety of sessions but most of them are not pre planned or recorded. Giving each session a unique sound.
The space is dimly lit, you’ll have a choice of incense, as well as which “spot” you want. I can have up to 3 yoga mats and blankets set up that will face a massage table lined with singing bowls. This is accompanied by drums, chimes, and bells that all blend together to guide you into a deep state of relaxation. Ashley initially discovered sound meditation with Tibetan monks in Guanajuato, Mexico, in 2012. Since then, she has pursued additional training and consistently meditates with the instruments, building a deeper connection that she brings into each session. There is something wonderful about picking up a practice you have put down but never fell out of love with. You are able to rediscover joy that seems to just come out of you.
I hope this helps you understand sound baths and sound therapy just a little better. While evidence suggests positive effects of sound baths, these treatments complement, rather than replace, standard medical care for anxiety, depression, or chronic pain. This all varies on the person due to their own experience, preferences, sensitivity to sounds, and your practitioner.
Frequently Asked Questions (FAQ)
How often should I do a sound bath?
This is truly dependent on your preference. If you want to get into this in order to expand or discover your meditation practice then I suggest once a month. However if you are completely new and have trouble being still, taking time to truly do nothing, or want more guidance then every other week would be a great starting point. Let your practitioner know so they can guide you better.
Do I need to bring anything to a session?
If you require anything to lay comfortably on the floor, please bring it with you. We will have some supplies for comfort but are limited in what we can offer.
What should I wear to a sound bath?
Wearing comfortable clothing is essential. This helps reduce any distractions you may have with your clothing.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5871151/
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0070156
- https://www.ekhartyoga.com/articles/wellbeing/a-guide-to-sound-healing
- The effects of music & auditory beat stimulation on anxiety: A randomized clinical trial by Adiel Mallik ,Frank A. Russo Published: March 9, 2022 https://doi.org/10.1371/journal.pone.0259312
- Goldsby TL, Goldsby ME, McWalters M, Mills PJ. Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. J Evid Based Complementary Altern Med. 2017 Jul;22(3):401-406. doi: 10.1177/2156587216668109. Epub 2016 Sep 30. PMID: 27694559; PMCID: PMC5871151.
- The Effect of Music on the Human Stress Response
- Myriam V. Thoma, Roberto La Marca, Rebecca Brönnimann, Linda Finkel, Ulrike Ehlert, Urs M. Nater Published: August 5, 2013 https://doi.org/10.1371/journal.pone.0070156