What Is a Sound Bath?

Sound baths have nothing to do with a relaxing soak in the tub, and yet more psychiatrists, therapists and other wellness experts are acknowledging the practice as ultra restorative and cleansing. Sound baths — a form of modern sound therapy stemming in part from a rich multicultural history that the Washington Post reports is over 2,000 years old — are targeted therapy sessions in which a trained practitioner uses a range of instruments to help you relax.

They’re not new in any case, as sound therapy has been used around the globe to manage both mental and physical conditions, explains Sabrina Romanoff, PsyD, a clinical psychologist at New York City’s Lenox Hill Hospital. “Sound therapy is an umbrella term under which many types of therapies fall,” says Dr. Romanoff, who studied sound therapy as a clinical fellow at Harvard University‘s Center for Mindfulness and Compassion. “While not novel, Western culture has a renewed interest in sound baths for their sonic frequency technology.”

In some cases (and with plenty of practice), sound baths have been noted to be a catalyst for more than relaxation. They may offer deep healing benefits for a range of people, which is why it’s not uncommon to see sound therapy in general pop up in rehabilitation facilities and other treatment centers.

How do sound baths differ from other forms of sound therapy, and is it as simple as putting a pair of vibrating singing bowls to use? Understanding how to reap the most benefits from sound baths is crucial, especially if you are new to the practice. Below, with the help of wellness experts in the clinical and spa treatment spaces, we’re answering all of your questions about sound baths, including what you can expect in your first session.

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What is a sound bath?

A sound bath is a form of meditation in which a person (or a group!) experiences sound waves generated by bells, chimes, gongs or frequently, singing bowls, among other options that vary by provider or location. The practitioners who are providing the bath try to help an individual work past “energy blockages” and towards physical and mental healing, says the director of spa and wellness at Los Angeles’ Fairmont Century Plaza.

“Sound baths can allow the guest to begin relaxing as the sound waves help to bring you into a state of calm, as well as clearing energy around you,” adds Nikolov, who has instituted sound therapy services at luxury spas across the country over the last decade. “A sound bath can be also added to existing treatments, or as a full service on its own where a practitioner uses treatment protocol and various sound therapy methods.”

A sound bath session can vary greatly between wellness centers and fitness studios, but Nikolov adds that individual sessions normally range up to 60 minutes, and can feature integrated yoga practices (participants can assume the “Savasana” position on their backs), chanting, as well as a suite of other meditation practices at the organizer’s discretion.

“Practitioners believe sonic waves hold the potential to heal the body; the coherent sound patterns created by singing bowls help tune the nervous system just as one would tune a piano,” Dr. Romanoff says, adding that some patients turn to the practice in a private clinical setting to allow for “recalibration” of their psyche. Most people turn to sound paths with a goal in mind: To relieve stress, or reach clarity on an issue that’s consistently bothering them, for example. “You will get the most out of [a sound bath] when you can identify a clear intention of your goal for the practice,” she adds.

What should I expect in a sound bath session?

Not every sound bath looks the same; Nikolov says you’ll find that practitioners use different instruments in their sessions, and may prefer groups over an individualized session, or vice versa. There could be singing bowls, gongs, tuning forks, cymbals or other instruments producing “repetitive notes at different frequencies” to help you relax.

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If you’re entering a session alone, Nikolov says most practitioners will place singing bowls around, or directly on, your body. “The vibrations will be moving through the body and its water composition, stimulating circulation which enhances muscle relaxation and improves lymphatic flow,” she adds. “The results have been described as a profound state of relaxation and feelings of bliss.”

In studios that operate in group settings, Nikolov says you’ll likely sit or lay in a chosen position adjacent to the instructor and others in the room, and the sessions can be longer than an individual sound bath, as group work can last all the way up to 3 hours in some cases. In spa settings, you may also be able to combine a sound bath with another relaxing service of your choice: “Sound therapy is often tapped during a time when another treatment or product, such as a body wrap or a facial mask, needs time to penetrate the skin. [Practitioners] use this time to bathe the guest in sound to increase the efficacy of the overall treatment, adding other health benefits and deeper relaxation.”

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What are the health benefits of a sound bath?

On its description alone, it’s easy to imagine how relaxing a sound bath can be. But research has established that sound baths may actually be more effective in managing chronic stress and anxiety over other forms of meditation. Dr. Romanoff says a landmark 2014 study published in the American Journal of Health Promotion suggests that individuals who regularly enjoyed sound baths had a greater decline in systolic blood pressure over those who turned to other meditations. Researchers also found that study participants were able to better handle negative emotions throughout the trial basis.

“The harmonic vibrations of sound therapy ripple through the body, which causes a shift in brainwave activity,” Dr. Romanoff explains. “[A sound bath] provides a stable frequency that the brain attunes to; it shifts from a state of normal consciousness, known as beta waves, to a relaxed conscious state, or alpha waves, and even a meditative state, called theta waves.”

Like other forms of meditation, Dr. Romanoff says that the key to reaping benefits from a sound bath is identifying a clear goal before you begin. Your goal can be as simple as to relieve stress; it may be to resolve a persistent issue that’s been plaguing you for weeks or months on end. A sound bath may help you maintain your intention to reach your goal if you notice your mind wandering elsewhere. “Folks will say their minds are quiet and still after a session, as sound therapy allows for a recalibration of the psyche,” she adds.

Should you consider a sound bath or sound therapy?

In the field of psychotherapy and clinical treatment, Dr. Romanoff says the sound therapy embedded in a sound bath has been used, in part, to address anxiety, depression, physical pain, high blood pressure, chronic stress and sleep deprivation and disorders. For anything beyond feelings of stress, anxiety and depression, a healthcare provider will likely direct you to a licensed practitioner if your treatment could benefit from sound therapy.

But if you’re not currently in treatment for stress or anxiety, you may be wondering if a sound bath may help alleviate your emotional distress. “Sound baths aren’t inherently dangerous, but there’s an intensity that comes with the experience, which may ignite powerful or unexpected reactions for some; panic, sadness or sorrow,” Dr. Romanoff explains. “These are typical responses and are buried in the unconscious, and the vibrations from singing bowls, for example, are believed to uncover these emotions.”

Note: Sound baths should be considered in addition to psychotherapy and regular counseling. If you or someone you know is struggling with anxiety, depression or chronic stress, call the National Alliance on Mental Illness Helpline at 800-950-NAMI. Or in a crisis, text “NAMI” to 741741 for additional advice.

It’s not important to focus on what kind of sound therapy session you choose, but more on the goal at hand. “Sound therapy is most effective in settings in which the mind and body are operating together, which is why sound baths are commonly offered in yoga or spa settings, where there is a strong focus on the intersection of mind-body functioning. Ultimately, however, the setting is less important than the ‘buy in’ the person has in terms of the commitment to the experience, both in mind and body,” Dr. Romanoff adds.

If you’re still unsure if this is for you, try listening to publicly recorded sound baths before experiencing a live session; do so in a quiet space and attempt to let your mind relax in the process. “Some who go into the experience blind find themselves jolted by the intensity of the sound, and their corresponding reactions,” Dr. Romanoff says. “While these recordings don’t match up to the exact sound bath precisely, they do provide a blueprint, which many find comforting.”

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