What is a Sound Bath?
3 min read
Picture this relaxing scene: You are feeling an overall sense of calm, seated in a quiet area that’s either dimly lit or one that has soft, natural lighting. Your eyes are closed. Your breathing is deep and even. Floating through the air all around you is the soft, vibrating hum of music, which takes your sense of serenity even deeper.
Welcome to the concept of sound baths, an increasingly popular way to reduce mental and physical feelings of stress. Learn more about how it works, the possible health benefits of sound baths and how to create a sound bath space at home.
What is a sound bath?
A sound bath is sitting in a calm place with soothing sounds and vibrations, according to the Cleveland Clinic. This light sound might be from a traditional wind or percussion instrument, or it might be created by items like singing bowls, rain sticks, wind chimes or other instruments.
A sound bath experience means that someone is focusing on that sound in the same way they would meditate or practice mindfulness. Examples of sound bath instruments include:
- Tibetan singing bowls
- Cymbals
- Crystal bowls
- Small gongs
- Bells
- Wind chimes
Sound baths can be guided experiences, similar to a yoga class during which an instructor leads you through the time and makes suggestions that help you keep your focus. They can also be solo experiences in which you create the sound yourself or listen to a video or sound bath app.
You can sit, recline or lie on the floor while you experience the sounds. The space for your sound bath can be lit by candles or can be in a sunny area – whatever ambiance makes you the most calm and open to concentrating on the sounds.
Benefits of sound baths
Research on sound baths is limited; a systematic review of studies on singing bowls noted improvements in blood pressure and decreased heart rate, in addition to reduced anxiety. However, the authors noted more research is needed before they can recommend sound baths as a therapy.
In a small, observational study, participants who listened to a Tibetan singing bowl self-reported lower levels of stress and improved mood after the session.
Mindfulness has long been known to reduce stress and anxiety, however, and the Cleveland Clinic notes sound baths may help people feel more relaxed and improve mood. Stress is connected to higher heart rate and blood pressure, increased muscle tension and pain, digestive difficulties and worsening respiratory conditions.
While sound baths are not a replacement for therapy, experiencing soothing sounds is a low-risk way to relax. Those who have a psychiatric disorder should talk to their primary care provider before taking a sound. bath.
How to create a sound bath at home
Each person will approach solo sound bath sessions a bit differently, depending on if they are creating their own sounds or playing them from a video or app. Beginners can start with 10 to 20 minutes for their first few sessions, until they find the session length that seems right for them.
Other tips for a relaxing sound bath experience:
- Set aside a time and place for the sound bath.
- Silence your phone. Shut off the TV and other distractions.
- Select the lighting level that feels best.
- Sit, recline or find a comfortable position.
- Do a minute of deep breathing to calm your mind.
- Select an intention or something positive to focus on.
- Create or play the sound.
- Focus on the sound, paying attention to how it rises and falls.
- Continue the deep breathing as the sound continues.
- Strive to reach a meditative or contemplative state.
Photo credit: Getty Images
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