Sound Healing 101: How it Works and Top 10 Benefits for the Mind and Body
Sound has been used as a way to heal for centuries. Though we have always known intuitively that sound heals, the science is only just catching up for us to know how. Recently, the popularity of sound healing has been booming to meet the demand for stress reduction in modern life. Sound healing is appealing because it is passive and doesn’t require any special training to receive sound. This article will show you can create harmony in the mind, body, and soul with sound healing, let’s dive in!
What Is Sound Healing?
Sound healing is a therapeutic practice that uses sound frequencies and vibrations to promote well being. Sound healing sessions are commonly referred to as sound baths as the instruments are designed to bathe you in frequencies, relaxing your mind and body. Common instruments used include crystal singing bowls, tibetan bowls, tuning forks, gongs, ocean drums, chimes, flutes, and more.
While sound healing is experiencing a modern resurgence, it is far from new. This practice has ancient origins across cultures and traditions:
Aboriginal Australians used the didgeridoo for healing over 40,000 years ago.
Mantra practices, integral to Vedic, Gregorian, and Buddhist traditions, harnessed the power of the human voice to create vibrational healing.
Tibetan Singing Bowls have been used alongside meditation for over 2,000 years to balance the mind and spirit.
Shamanic Traditions employed drums and rattles to facilitate altered states of consciousness and connect with the spiritual realm.
Native American Traditions incorporated drums and flutes in ceremonies to connect with nature, induce trance states, and foster spiritual and emotional healing.
How Does Sound Healing Work?
Sound is a powerful force that interacts with the body on a physical, energetic, and emotional level. Let’s explore how sound impacts us and why it’s such an effective tool for healing:
Sound Impacts the Body on a Cellular Level
Sound travels in waves, creating vibrations that move through the air and interact with the environment, including our bodies. Sound waves penetrate the body down to the cellular level. Research has shown that vibrations can influence cellular health by promoting circulation, enhancing the removal of waste, and improving the flow of vital energy. When exposed to therapeutic sound frequencies, the cells in the body can resonate in a way that supports repair and optimal functioning.
This is why many people report feeling physical sensations, such as warmth, tingling, or a sense of release, during a sound healing session. It’s not just perception; the body is responding to the vibrations on a deep, physiological level.
Sound Promotes Resonance in the Body
Resonance occurs when one object vibrates in harmony with another, amplifying the energy and creating a sense of balance and coherence. In sound healing, the frequencies produced by instruments like crystal singing bowls or tuning forks are specifically chosen to resonate with the body’s natural vibrations.
When the body resonates with harmonious sound, it feels deeply nourishing and restorative. This explains why certain tones or instruments feel "right" or "calming"—they are resonating with what your body needs at that moment.
Sound affects Brain Waves Through Entrainment
Entrainment occurs when one rhythmic system influences another to synchronize with its rhythm. This is one of the most remarkable effects of sound healing.
When we listen to rhythmic sounds, such as the steady tones of a drum or the hum of a singing bowl, our brain waves begin to shift. For example, fast-paced brain waves associated with stress (beta waves) can slow down to the more relaxed alpha or even meditative theta waves. This induces a state of calm, focus, and deep relaxation.
This is why sound healing is so effective for reducing stress, improving sleep, and enhancing mental clarity. It’s not just about “feeling good”—it’s a physiological response where the body and brain are encouraged to slow down and realign with a more restorative state.
Sound Directly Impacts the Nervous System and its Regulation
Sound has a direct effect on the autonomic nervous system, which controls automatic body functions like heart rate, blood pressure, breathing, digestion, and more. This system has two main modes:
Sympathetic ("fight or flight"), which prepares the body to respond to danger.
Parasympathetic ("rest and heal"), which helps the body relax, digest food, and repair itself.
The switch between these modes is controlled by the vagus nerve also called the wandering nerve which runs all the way from the brain to the stomach, it touches every organ and serves as our information highway. The vagus nerve sends signals about whether we are safe or in danger. If it senses danger, the body shifts into "fight or flight," increasing heart and breathing rates to prepare for action. If it senses safety, the body shifts into "rest and heal," slowing heart and breathing rates and supporting digestion and repair.
This system evolved to help us survive by quickly responding to threats. However, the vagus nerve reacts to both real dangers (like a predator) and perceived dangers (like stress from work). In modern life, we face constant low-level stressors, which can keep the nervous system in a mild "fight or flight" mode for long periods. This overactivation reduces vagal tone (how effectively the vagus nerve works) and makes the nervous system more reactive.
Practices that activate the parasympathetic system, like sound healing, are crucial for helping the body relax and recover. Sound healing encourages the "rest and heal" mode, allowing the body to focus on repair, nourishment, and connection. Regular sound healing can improve vagal tone, making us more resilient to stress and reducing the risk of chronic diseases.
Sound Aligns Our Energy and Chakras
Chakras are energy centers within the body, deeply rooted in Ayurvedic and yogic traditions. The word "chakra" translates to "wheel," symbolizing these centers as spinning vortexes of energy located along the body. Each chakra is connected to specific physical locations and plays a vital role in our overall well-being.
When these energy centers are blocked or out of alignment, it is believed they can disrupt the body’s natural flow, potentially leading to physical, emotional, or mental imbalances. Each chakra resonates at a unique frequency, and through a process entrainment, these frequencies can be restored to harmonize the body and mind. Additionally, each chakra is associated with specific sounds known as bija mantras, which are thought to enhance balance and alignment.
While chakras cannot yet be directly measured by modern science, their influence is often linked to tangible elements of the body. For example, the major chakras align with nerve bundles and loosely correspond to the endocrine system, offering a framework for understanding their impact on physical and energetic health.
Below, you’ll find an overview of the chakra system, including their physical locations, associated frequencies, and corresponding bija mantras.
Ten Benefits of Sound Healing
Decreased blood pressure and heart rate in those with hypertension
Decrease in stress and anxiety
Improved fatigue and depression
Increased heart rate variability (HRV) a marker of vagal tone and resilience
Improved sleep
Decreased production of cortisol and increased release of feel good neurotransmitters like dopamine and serotonin
Decreased tension and pain, improved pain related quality of life scores in those suffering from chronic pain
Neuroplasticity leading to increased connections in the brain
Improved cognition and mental processing
Improved mental and spiritual well being
As you can see, there is mounting evidence in research studies on the impact of sound on the mind, body, and spirit.
Who Can Benefit from Sound Healing?
The short answer: just about everyone! Sound healing is an accessible and inclusive practice suitable for all ages and backgrounds. You don’t need a specific fitness level, energy, or prior experience—simply an openness to receiving the vibrations of sound.
Sound healing is especially beneficial for individuals experiencing stress, anxiety, or trauma. For those in this group, it’s important to seek sessions from a trauma-informed practitioner, like those at InnerBloom Sound, to ensure a safe and supportive experience. Additionally, sound healing should complement—not replace—care from mental health professionals.
Professionals at risk of burnout can also gain tremendous value from incorporating sound healing into their self-care routines. Regular exposure to therapeutic sound can help prevent burnout by promoting relaxation, reducing stress, and supporting overall well-being.
While sound healing is generally safe and inclusive, certain groups should take extra precautions:
Epilepsy: Some sounds may trigger seizures in sensitive individuals.
Tinnitus: Those with ringing in the ears should proceed with caution, as certain frequencies may aggravate symptoms.
Pregnancy: Individuals in their first or third trimester should consult their healthcare provider before participating in sound healing sessions.
If you fall into any of these groups, we recommend speaking with your doctor first before participating in sound healing.
Photo credit: Holly Mandarich
What to Expect in a Sound Healing Session
When you come to a sound healing session with Innerbloom Sound, whether in studio or a private session, you can expect a calming and peaceful environment. You will be provided with a mat and blanket and can choose the position most comfortable for you, whether that be sitting or lying. We recommend for those with sensitive nervous systems to lay with their head away from the instruments, though we play in a soothing manner, this can avoid overstimulation.
In our sound baths we use crystal and tibetan singing bowls, various drums such as ocean drums, buffalo drum, handpan, and tongue drum, and chimes. During a session, you may feel light or heavy, you may experience tingly sensations, you may feel spacey like you’re dreaming while awake. You may have emotions come up as you relax into the experience. These are all perfectly normal things and safe to feel. You may feel none of these things and that’s also perfectly fine! There is no wrong way to experience a sound bath.
After a session, you may feel relaxed and rejuvenated, you may also feel sleepy. Integration continues to happen up to 48 hours after a sound bath. It can be helpful to journal afterwards for integration if that is a tool that is useful for you. Remember to be gentle with yourself after a sound healing session and stay hydrated!
Tips for Getting the Most Out of Sound Healing
The biggest key to getting the most out of sound healing is staying open to the experience and staying free from judgement. There is no wrong way to experience a sound bath and whatever comes up for you is valid. We recommend wearing loose clothing and dressing in layers for temperature regulation, maximizing comfort is key. It can also be helpful to set an intention to guide your experience. Be as specific as possible with your intention. Some examples of intentions are:
“I intend to release all tension from my body and mind.”
“I want to process and release any suppressed emotions.”
“I am open to receiving deep relaxation and a peaceful sleep.”
“I wish to connect with my higher self and inner wisdom.”
How to Incorporate Sound Healing Into Your Life
Sound healing is a transformative addition to any self-care routine, offering profound benefits for your overall health and well-being. By deepening your meditation practice, enhancing vagus nerve tone, and promoting balanced chakras, sound therapy can help cultivate greater harmony in mind, body, and spirit.
The more you integrate sound healing into your life, the greater the impact. In-person sound healing delivers the most powerful experience, as the vibrations from the instruments interact directly with your body’s energy field. Check our schedule for upcoming Sedona sound baths, or book a private house call for a personalized session in Sedona.
In addition to in person healing you can find sound healing meditations on Insight Timer and YouTube. You can also bring the benefits of sound into your own space by incorporating a single crystal singing bowl into your meditation practice. These bowls deliver incredible vibrational energy, and you can purchase the same high-quality crystal bowls we use in our sessions. Use code ASHLEYC to receive $35 off per bowl.
And don’t forget—the most powerful sound healing instrument is already within you: your voice! Simple practices like humming, singing, or chanting mantras are completely free and incredibly effective ways to tap into the healing potential of sound.
Photo credit: Holly Mandarich
The Next Steps
By harnessing the power of sound frequencies and vibrations, this ancient modality encourages deep relaxation, clears energetic blockages, and aligns the mind and body for holistic healing. Whether you’re seeking relief from stress, support in processing emotions, or a deeper connection to your inner self, sound healing offers a pathway to renewal and balance.
I invite you to explore sound healing and discover the profound benefits it can bring to your life.
Take the next step on your wellness journey:
Book a one-on-one session tailored to your intentions.
Attend a group sound bath and immerse yourself in the healing vibrations.
Contact me to learn more about how sound healing can support your specific needs.
Let’s work together to create a space for transformation, relaxation, and self-discovery. The healing power of sound is waiting—step into this journey and experience its magic for yourself.
