Sound healing isn’t exactly new, but it has increasingly become a mainstay of modern self-care—appearing everywhere from local spa menus to sought-after tourist attractions like The Integratron near Palm Springs, CA. While a little healthy skepticism around wellness trends is never a bad thing, the good news here is there’s a mountain of data (and historical precedent) that can help us understand how and why certain sounds have the ability to bring us calm. Let’s dig into what the science says. 

But first, what is sound healing?

The first known use of sound in a healing context comes from Australia's indigenous Aboriginal populations, who used a wind instrument called the didgeridoo to mend physical ailments over 40,000 years ago. Many ancient cultures have since tapped into sound healing through chanting, drumming, gong baths, or singing bowls in an effort to restore balance in the body and mind. The goal of sound healing is to create an internal resonance of calm and relaxation, using frequencies and vibrations believed to slow your breath, your heart rate, and even brain waves to encourage a trance-like state. You can probably think of times when sound has offered you therapeutic benefits—like when you’re listening to a rain downpour or morning birdsong outside your window. 

Understanding the different types of brain waves

To understand how sound healing works, we first have to talk about brain waves. This is the brain’s operating system so to speak, and depending on how awake and alert you are, the waves could be fast or slow. 

• Delta waves (1-4 Hertz): Slowest brain waves when you’re relaxed in deep sleep
• Theta waves (4-8 Hz): Low alertness when you’re meditating or daydreaming
• Alpha waves (8-12 Hz): Produced when you wake up and are calm and aware
• Beta waves (12-38 Hz): Normal consciousness when you’re busy and focused 
• Gamma waves (30-80 Hz): Fastest, most complex brain waves when you’re highly alert

What the current research says

The core concept here is brainwave entrainment, the process of synchronizing your brain’s activity to an external rhythm or sound. This is why when you listen to soothing soundscapes from a crystal bowl sound bath, your brain is guided from its normal, stressed-out Beta state to a more restful Alpha or Theta state. Science is beginning to catch up to what ancient cultures knew all along. A 2016 study, for example, found that participants reported less anxiety and tension after an hour-long singing bowl meditation. A more recent 2023 study saw a measurable parasympathetic activation in subjects after a similar treatment, which is just a fancy way of saying their nervous system went into rest-and-digest mode. 

But here’s where it gets really interesting: Sound can also do the opposite. You can use certain frequencies to speed up brainwaves into the optimized Gamma range for peak focus and problem-solving. A promising way to do this is by listening to binaural beats, which occurs when two tones of slightly different frequencies are played separately in each ear (through headphones) to generate a third tone. Studies aren’t exactly conclusive yet, but there are some recent findings that listening to binaural beats can boost focus, memory, and anxiety and get your brain into the sweet spot of 40 Hz gamma waves. It’s like a focused workout for your brain. 

How to tap into sound healing on your own

While it may not be realistic to sign up for a sound bath any time you’re feeling anxious, you can always integrate sound healing into your routine at home.

• Find your rhythm: If you have access to a singing bowl at home, experiment with different sounds to find one that resonates with you and allows you to drop into a state of relaxation. 
• Listen for yourself: YouTube is a treasure trove of Gamma wave meditations, binaural beats playlists, forest sound baths, and singing bowl sessions. Find a comfortable seated spot wherever you are, pop in your earbuds, and get your brain to work—or to chill. 

Ultimately, whether you’re chasing calm or peak performance, the science says sometimes all you need is a good playlist to find your balance.