What is a Sound Bath?

Picture it: you're lying down, and the tension in your muscles is unwinding. The room you're in is warm and comfortable, and perhaps smells of eucalyptus, or lavender. The waves are washing up against you, rhythmic and comforting…but they're waves of sound. What's this?

It might sound like a spa treatment, but this is actually how it can feel to take a sound bath. Over the past few years, sound baths have become increasingly popular in meditation and wellness spaces, as a form of stress relief and even a way to address sleep issues or muscle tension.

But how exactly do sound baths work? What are the health benefits, if any? Where do you take a sound bath—presumably not a sound bathtub, right? And are there any potential downsides to trying sound baths?

What Is a Sound Bath? 

The idea of a sound bath is that you immerse yourself in sound vibrations, similar to how you immerse your body in water: to clear your mind, to soothe your body, and as a form of meditative practice.

It's not a hundred percent clear where sound baths (or even the term "sound bath") first originated, but versions of them have been used around the world, with the sound baths you're most likely to encounter in America today having taken off in the mid-twentieth century.

During a sound bath, you'll be lying down in a calming space, comfortable and ready to let the vibrations wash over you. Different methods may be used to generate the sound itself, like crystal bowls, gongs, and other high-vibration instruments. Unlike listening to music, the vibrations, rather than a song or melody, are the "secret sauce" in a sound bath.

Does a Sound Bath Work?

Speaking to the Cleveland Clinic, physician assistant (PA) Karen Bond says that the idea behind sound baths is that "these vibrations are at specific tones and frequencies and have the ability to heal your body." The idea is that certain systems in the body can respond positively to specific frequencies, similar to the concept of qi in Chinese medicine.

While there's not a lot of peer-reviewed research proving whether or not vibrational frequencies can help heal the body, there are some studies suggesting the benefits of sound. There is some limited evidence that singing bowls, which are often used in sound baths, may help people deal with chronic pain. Moreover, sounds have been proven to help activate different types of brain waves, including dream-state theta waves and deep-rest delta waves.

Potential Benefits of Sound Baths

While the medical benefits of sound baths may still be unproven, there is considerable anecdotal evidence that sound baths can help people feel better.

Stress and anxiety reduction

One of the most popular reasons to try sound baths is for stress relief and relaxation. Whether it’s the vibrations or merely the act of taking time off to relax and be at home in your body, sound baths can help you take the load off after a stressful day.

Enhanced relaxation or sleep

Some people find that sound baths help them sleep. By adding sound baths to their routine, they find their overall sleep cycle is improved. If you're winding down at the end of the day, try a sound bath before bed and see if it helps recover your spark.

Deepened meditation

If you regularly practice meditation, adding sound baths to your practice might help you reach a deeper mental and emotional state. Many people find sound baths and similar practices (like the use of singing bowls) to be useful in meditation, and are, in fact, part of the meditative tradition in many cultures.

Improved mood/emotional clarity

After a sound bath, it's common to feel more cheerful and clear-headed. Similar to mindfulness practices, many people find that sound baths can help you connect with your emotions, even those that may have been "below the surface."

It feels good!

During a sound bath, you may experience pleasant physical sensations. Some sound bath enthusiasts describe a warm, tingling feeling, while others highlight a sense of tension releasing from the muscles. All of these are generally positive feelings, and help you leave your sound bath feeling restored.

What to Expect During Your First Sound Bath

When you arrive for your first sound bath, it's important to have an idea of what comes next. Dress comfortably and be hydrated, although don't go overboard or you may need to run to the bathroom!

Once you're there, find a spot to lie down comfortably, and wait for the session to begin. It's likely that your first sound bath will be half an hour or less, but you may find yourself feeling strong emotions throughout. Some people cry, while others become so relaxed they fall asleep. It's all normal, and it's important to trust yourself and your feelings during the process.

Are There Any Risks or Downsides?

Very few people report negative experiences from sound baths, and there is no evidence they are actively harmful. While most people find sound baths relaxing, there are those who can find it overstimulating or emotionally distressing. It's also worth noting that sound baths may be unsuitable and/or unpleasant to those with misophonia or other sensory sensitivities to sound. Regardless, if you try a sound bath, just know you can stop at any time.

How to Try a Sound Bath

Sound baths are popular in wellness spaces, and are often offered at yoga studios and wellness centers. Some meditation centers, or holistic spas, may also offer them.

You can also try them at home. Searching for "sound bath" on YouTube and Spotify leads to a variety of sound bath recordings. If you want some guidance, but are looking for an at-home experience for whatever reason, there are also sound bath facilitators who may consult on home visits.

Whether you're at home or at a studio, though, it's generally a good idea to start short and sweet for your first sound bath. Try limiting your first sound bath to just 10 or 20 minutes. If you enjoy it, there's nothing stopping you from trying a longer one next time!

Conclusion

Sound baths are anecdotally helpful to many people who want to feel better, but if you want a scientifically proven way to help reclaim your spark, consider Virta. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain energy, lose weight, and improve your health. See if you’re eligible for Virta Health here.