Can Sound Healing Really Help Anxiety and Stress? What Science and My Experience Have Taught Me
Monday, November 02, 2026
Monday, November 02, 2026
Kerra Strum
Have you ever noticed how a particular song can completely shift your mood? Maybe you're having a stressful day, and the moment you hear a certain melody, you begin to feel calmer. Or perhaps you've experienced how music can bring up emotions, memories, or even physical sensations.
Sound has a way of affecting us that goes beyond simply hearing it.
But can sound healing really help with anxiety and stress? And what happens when we intentionally use sound and vibration to support our emotional and physical well-being?
The short answer is that sound healing may help reduce feelings of anxiety and stress, particularly by encouraging relaxation, focused attention, and a greater sense of calm. Research is beginning to explore these benefits, although larger, more rigorous studies are still needed to understand how effective sound healing is and how long its effects last.
As a licensed marriage and family therapist, former aerospace engineer, and certified sound healing practitioner, this is a topic I find particularly fascinating.
I've spent years exploring how our minds, bodies, and emotions are interconnected. Through my personal experiences and work with clients, I've come to appreciate sound healing as another way to help people relax, reconnect with themselves, and find a greater sense of balance.
So let's explore what sound healing is, what the research tells us, and what I've personally observed through my practice.
What Is Sound Healing, and How Does It Work?
Sound healing is a complementary wellness practice that uses sound and vibration to encourage relaxation, mindfulness, and a greater sense of well-being.
During a sound healing session, a practitioner may use instruments such as crystal singing bowls, Tibetan singing bowls, tuning forks, chimes, gongs, or rain sticks to create an immersive sound experience.
Unlike listening to a traditional song, a sound bath typically involves sustained tones, resonances, and layers of sound that invite you to slow down and become more present.
And here's something I find particularly interesting: Sound isn't just something we hear. It's something we can physically experience.
Sound travels through a medium, such as air, as a mechanical wave. When those waves reach our ears, they're converted into signals that our brains interpret. Depending on the instrument, its volume, and how it's used, we may also feel physical vibrations.
If you've ever been near a large speaker or experienced a crystal singing bowl being played close to your body, you probably know exactly what I mean.
From an engineering standpoint, I've always been fascinated by vibration, frequency, and resonance. These are measurable physical phenomena, and they play an important role in how sound is produced and transmitted.
From a spiritual perspective, I also view sound healing as a way of supporting energetic balance and releasing what may feel like heavy or stagnant energy.
I think it's important to distinguish between these perspectives. While the physical properties of sound are well understood, claims that particular frequencies clear the aura, remove negative energy, or heal specific illnesses have not been scientifically established.
Still, the experience of sound can be deeply meaningful, and its potential benefits for stress and relaxation are worth exploring.
How I First Discovered Sound Healing
My introduction to sound healing happened while I was completing my meditation teacher training at a yoga and wellness studio.
The studio also offered Reiki and sound healing, and I remember feeling drawn to learning more about these practices.
I can't say there was one defining experience that led me to sound healing. It was more of an intuitive pull, a curiosity about how sound could be used to support healing.
Music had always been an important part of my life, and I loved the idea of learning how to create an experience using different instruments and frequencies.
My engineering background also contributed to that curiosity. I had studied concepts involving energy, vibration, and resonance, and I wanted to explore how those ideas intersected with wellness practices.
During my training, I learned to work with crystal singing bowls, metal singing bowls, tuning forks, Koshi chimes, rain sticks, and other instruments.
I also learned how these instruments are used in sound baths and spiritual practices such as chakra balancing.
But what really drew me into the work was experiencing how relaxing these sounds could be, both for myself and for others.
And honestly, I fell in love with playing the instruments.
There's something incredibly creative about bringing different tones together, allowing them to overlap, and creating an experience that invites someone to slow down and simply be.
Can Sound Healing Actually Reduce Anxiety and Stress?
Research suggests that sound healing may help reduce feelings of anxiety and stress, especially in the short term.
One study published in 2017 examined the effects of singing bowl meditation on 62 participants.
Following the meditation, participants reported significant reductions in tension, anger, fatigue, and depressed mood. Anxiety scores also decreased.
The findings were encouraging, although the study was observational and didn't include a randomized control group. That means we can't determine how much of the improvement came specifically from the singing bowls rather than the overall relaxation experience.
A separate randomized controlled trial published in 2023 examined Tibetan singing bowl sounds in 50 adults experiencing elevated anxiety.
Researchers compared singing bowl sessions with progressive muscle relaxation and a waiting-list control group. Both active interventions reduced self-reported anxiety, while the singing bowl group also showed changes in heart rate variability associated with a relaxation response.
A 2025 systematic review of clinical studies also identified potential benefits for anxiety, mood, sleep, and other outcomes, while highlighting the need for stronger research.
These findings are promising, but they don't establish that sound healing cures anxiety disorders or that every person will respond the same way.
And that's an important distinction.
Sound healing may be a helpful tool for managing stress and supporting relaxation, but it shouldn't replace evidence-based mental health treatment when that treatment is needed.
What Happens to Your Nervous System During Sound Healing?
One of the reasons I find sound healing so interesting is its potential relationship with the autonomic nervous system.
Our autonomic nervous system helps regulate processes that happen automatically, such as heart rate, breathing, and digestion.
It includes two important branches:
- The sympathetic nervous system, which helps mobilize us to respond to challenges and perceived threats.
- The parasympathetic nervous system, which supports functions associated with rest, digestion, and recovery.
When we're experiencing prolonged stress, we may notice physical symptoms such as muscle tension, racing thoughts, a rapid heartbeat, or difficulty settling down.
And if you've ever experienced anxiety, you know it doesn't always stay in your mind. You can feel it throughout your body.
One of the goals of sound healing is to create an environment that encourages the body to move toward a calmer state.
For example, the gentle, sustained tones of singing bowls may give the mind something to focus on besides its usual stream of thoughts.
As someone becomes more comfortable, they may notice their breathing slowing, their muscles relaxing, or their attention shifting away from whatever has been worrying them.
Some research has measured changes in physiological indicators such as heart rate variability during singing bowl sessions, suggesting that sound-based relaxation practices may influence autonomic activity.
However, we still need more research to understand precisely how different sound healing techniques affect the nervous system, and whether those effects are sustained over time.
What About Brainwaves and Frequencies?
You may have heard that sound healing can help people enter alpha or theta brainwave states.
Alpha activity is often associated with relaxed wakefulness, while theta activity can occur during drowsiness, certain stages of sleep, and some meditative states.
Researchers can study these patterns using electroencephalography, or EEG.
There are also sound-based practices involving binaural beats, where slightly different frequencies are presented separately to each ear, creating the perception of an additional beat.
These approaches are interesting, but binaural beats, recorded sound interventions, and live singing bowl sessions aren't necessarily interchangeable.
And while brainwave activity can change during relaxation, we can't assume that hearing a particular singing bowl automatically places everyone into a specific brainwave state.
In my own practice, I often guide clients into a deeply relaxed, almost dreamlike experience through meditation and sound.
I sometimes describe this as a twilight state, where someone feels as though they're drifting toward sleep but remains aware of what's happening around them.
It's a beautiful experience, and one many of my clients have described, even though I don't measure their brainwaves during sessions.
My Personal Experience: How Sound Healing Helps Me Manage Stress
Sound healing has become one of my personal anchors, alongside meditation and Reiki.
And I use that word intentionally.
Like many people, I can spend a lot of time in my head, thinking, planning, processing, and trying to figure things out.
When I notice myself feeling mentally overwhelmed, anxious, or disconnected from my body, sound healing gives me an opportunity to shift my attention.
Sometimes I'll play my crystal singing bowls. Other times, I'll use tuning forks and allow myself to focus on the physical sensation of vibration.
What I've noticed is that these experiences help me feel more grounded and clear-minded.
It's almost as though the mental fog begins to lift.
I've also had moments when I've gone into a sound healing session feeling nervous, with a racing heartbeat or a sense of physical tension.
And after spending time playing the instruments, I've noticed that my heartbeat feels calmer, my body feels less tense, and my thoughts aren't racing in quite the same way.
Now, I can't tell you that every one of those changes was caused exclusively by the instruments. Meditation, focused attention, breathing, and the environment may all contribute.
But I can tell you that the overall experience has been incredibly helpful in my own stress-management routine.
And sometimes, simply creating space to slow down and reconnect with yourself can make a meaningful difference.
What I've Observed Working With Sound Healing Clients
Over the years, I've facilitated both individual sound healing sessions and group sound baths, in person and virtually.
One of the things I consistently notice is how people begin to settle as the session progresses.
Someone may arrive feeling restless, fidgety, or mentally preoccupied.
But as the experience continues, their movements often become less frequent, their bodies appear more relaxed, and sometimes they even fall asleep.
Afterward, clients have described feeling calmer, lighter, less tense, and more connected to their bodies.
Some have shared that they experienced temporary relief from physical discomfort. Others have told me they were finally able to relax after struggling to do so for quite some time.
One experience that has stayed with me involved a woman who attended an individual sound healing session several years ago.
She described being particularly sensitive to her environment and having difficulty relaxing and sleeping. She also shared that she experienced fibromyalgia-related pain.
After the session, she told me that she felt deeply relaxed and experienced much less pain than she was accustomed to feeling.
What stood out to me wasn't just the physical relief she described. It was how meaningful it was for her to experience a period of comfort in her body.
Of course, this was one person's experience, not evidence that sound healing treats fibromyalgia. I don't know how long the relief lasted or whether other factors contributed.
But moments like these have reinforced my interest in exploring how sound-based relaxation practices may support people experiencing stress and physical discomfort.
And I think those experiences deserve thoughtful scientific investigation.
Why Sound Healing Can Complement Psychotherapy
As a licensed marriage and family therapist, I understand the importance of helping people explore their thoughts, emotions, beliefs, and behavioral patterns.
Psychotherapy can help us develop insight, process difficult experiences, learn coping skills, and change patterns that contribute to distress.
But anxiety and stress aren't just cognitive experiences.
They're also physical.
We may understand exactly why we're anxious and still experience tightness in our chest, tension in our shoulders, or difficulty settling our nervous system.
That's why I appreciate practices that invite us to connect with the body.
Sound healing can provide a different point of entry.
Instead of primarily talking about what we're experiencing, we're invited to notice it.
We might become aware of our breathing, physical sensations, emotional responses, or how different sounds affect us.
And because the instruments provide an ongoing sensory focus, they may make it easier for some people to practice mindfulness.
For someone who finds traditional silent meditation challenging, listening to a singing bowl may feel more accessible than sitting quietly with their thoughts.
In that sense, sound healing can complement psychotherapy, meditation, and other stress-management approaches.
I don't see these practices as competing with one another.
I see them as different tools that can support different aspects of our well-being.
What Happens During a Sound Healing Session at The Radiant Soul Co.?
If you've never experienced a sound healing session, you might be wondering what to expect.
At The Radiant Soul Co. Wellness Sanctuary in Silver Spring, Maryland, I create an experience designed to help you feel comfortable, supported, and able to relax.
Here's what a typical individual session looks like.
Getting Comfortable
You'll begin by settling onto a comfortable Thai massage-style floor mat.
I typically arrange crystal singing bowls around the space, allowing you to experience the sound from different directions.
The goal is to create an environment where you can begin letting go of the demands of your day.
Guided Meditation
We start with a gentle guided meditation.
I'll invite you to bring your attention to your breathing, relax your body, and become more present.
Sometimes I'll incorporate very soft background music, depending on the session.
This beginning is particularly important because not everyone arrives feeling calm.
You may have just finished work, dealt with traffic, or spent the day managing responsibilities.
The meditation creates a transition from that activity into a quieter, more restorative experience.
The Sound Healing Experience
Once you've had time to settle, I'll begin playing the crystal singing bowls.
Throughout the session, I may incorporate tuning forks, Koshi chimes, rain sticks, and other instruments to create different layers of sound.
Some tones are soft and delicate, while others create fuller, more resonant vibrations.
Depending on the session and your comfort level, I may also use body-safe tuning forks that are designed for gentle physical contact.
The intention is to give you an opportunity to listen, feel, and notice how your body responds.
You don't have to force yourself to relax or achieve a particular state.
You can simply allow the experience to unfold.
Gentle Reawakening
Toward the end, I gradually bring the sound experience to a close.
I'll guide you through a gentle meditation to help you reconnect with your surroundings and become more aware of your body.
There's no need to rush.
I want you to have an opportunity to notice how you're feeling before returning to the rest of your day.
Can Sound Healing Help Release Emotional Stress?
One of the things people often share after a sound healing session is that they feel lighter.
And when I say lighter, I'm not necessarily talking about something physically measurable.
I'm talking about the experience of feeling as though some of the emotional weight you've been carrying has eased.
Maybe you came into the session feeling frustrated or overwhelmed.
Perhaps you've been worrying about something for days, and for the first time in a while, you were able to shift your attention away from it.
Or maybe you noticed tension in your body that you hadn't even realized was there.
In spiritual wellness, we sometimes describe this experience as releasing dense or heavy energy or raising our vibration.
For me, that language reflects the subjective experience of moving from feeling emotionally burdened toward feeling more peaceful, grounded, or open.
It doesn't mean that science has established that singing bowls remove negative energy from the body.
But I think there's value in recognizing how people describe their own experiences.
Sometimes what feels like an energetic release may also involve relaxation, emotional processing, focused attention, or a reduction in physical tension.
And these explanations don't have to take away from the personal or spiritual meaning of the experience.
Is Sound Healing Right for Everyone?
Although my own clients have generally reported positive experiences, that doesn't mean every person will find sound healing relaxing.
Some individuals may be sensitive to loud sounds, certain pitches, or prolonged sensory stimulation.
Others may find it difficult to settle into the experience, particularly when they're feeling highly anxious.
And that's okay.
Sound healing isn't about forcing yourself into relaxation.
It's about finding approaches that help you feel supported and comfortable.
If you're considering a session, I encourage you to communicate your needs and preferences with your practitioner.
You can ask about the instruments being used, how loud the experience may be, whether physical contact is involved, and whether adjustments can be made.
If you have tinnitus, sound sensitivity, migraines triggered by sound, or other relevant health concerns, it's especially important to discuss those considerations beforehand. People with implanted medical devices should also check with their healthcare professional before using vibrating instruments directly on the body.
And if you're experiencing persistent or severe anxiety, sound healing should be viewed as a complementary wellness practice rather than a replacement for psychotherapy, medical care, or other appropriate treatment.
How Often Should You Experience Sound Healing for Stress Relief?
There isn't currently enough research to establish one ideal frequency of sound healing sessions for everyone.
Some people enjoy an occasional sound bath as a way to reset after a particularly stressful week.
Others prefer incorporating sound healing into a more consistent self-care routine.
My suggestion is to begin by noticing how you feel before and after a session.
You might ask yourself:
- How tense does my body feel right now?
- Are my thoughts racing, or do I feel relatively calm?
- How connected do I feel to my body?
- Do I notice any changes in my breathing, mood, or physical comfort afterward?
- How long do those changes seem to last?
You might even rate your stress level on a scale of 1 to 10 before and after your experience.
This isn't a clinical measurement of treatment effectiveness, but it can help you become more aware of your personal responses and decide whether sound healing is a helpful addition to your wellness routine.
So, Can Sound Healing Really Help Anxiety and Stress?
Based on the research available so far, sound healing shows promise as a complementary practice for supporting relaxation and reducing some symptoms of stress and anxiety.
And based on my personal experiences and the feedback I've received from clients, I believe it can be a meaningful tool for reconnecting with the body and creating moments of calm.
What I appreciate most about sound healing is that it gives us an opportunity to experience something rather than simply think about it.
We spend so much of our lives processing information, managing responsibilities, and trying to figure things out.
Sometimes we need an opportunity to shift our attention away from all that mental activity and simply notice what we're experiencing in the present moment.
And that's one of the reasons I continue to return to this practice.
I love being able to create experiences that help people feel more relaxed, grounded, and connected to themselves.
I also love the creativity of playing the instruments and discovering how different sounds come together.
As someone whose professional journey has taken me from engineering to psychotherapy and spiritual wellness, I'm particularly interested in continuing to explore how science, sound, and holistic healing intersect.
One of my long-term aspirations is to explore creating new experiences or even sound-based devices that could help support people's healing journeys. That's part of what excites me about this field: there's still so much for us to learn and explore.
And while I don't believe sound healing is a cure-all, I do believe it deserves thoughtful consideration as one of the many tools available to support our overall well-being.
Curious About Experiencing Sound Healing for Yourself?
Whether you're completely new to sound healing or looking to reconnect with a practice you've enjoyed before, I'd love to welcome you to The Radiant Soul Co.
I offer in-person sound healing sessions at The Radiant Soul Co. Wellness Sanctuary in Silver Spring, Maryland, serving the greater DMV area.
Together, we'll create space for you to slow down, reconnect with yourself, and experience the restorative qualities of sound.
Learn more about our wellness offerings and explore available sessions at theradiantsoulco.com.
May you always be well! 💜
Research and Further Reading
- Goldsby, T. L., et al. (2017). Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. Read the study.
- Acute Relaxation Response Induced by Tibetan Singing Bowl Sounds: A Randomized Controlled Trial (2023). Read the study.
- Therapeutic Effects of Singing Bowls: A Systematic Review of Clinical Studies (2025). Read the review.
This article is for educational purposes and does not constitute individualized medical or mental health advice. Sound healing is a complementary wellness practice and is not intended to replace appropriate medical or mental health treatment. Individual experiences and outcomes may vary.
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About Kerra Strum
Kerra is a licensed psychotherapist, spiritual coach, and founder of The Radiant Soul Co. With a unique background as a former aerospace engineer and certifications in Reiki, sound healing, life coaching, NLP, hypnotherapy, and meditation teaching, she bridges science and soul to help empaths, highly sensitive people, and spiritual seekers awaken to their gifts, heal their wounds, and create soul-aligned lives. Her approach combines clinical expertise with spiritual wisdom, offering grounded guidance for profound transformation.
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Hi, I'm Kerra
Founder, The Radiant Soul Co.
I'm a psychotherapist, intuitive healer, and spiritual coach dedicated to helping you align with your higher self. Through a blend of psychology, spirituality, and intuitive practices, I support seekers in healing, self-discovery, and creating a life that radiates their soul’s truth.
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