Sound As Medicine: What Science Says About Frequency, Focus, and Calm

The Hidden Biology of Sound

Sound therapy is an emerging therapeutic practice that involves specific tones, frequencies, and vibrations to encourage healing, deep relaxation, and stress relief. Unlike music therapy, which involves lyrics — sound therapy may include chanting or vocal tones. While the science behind sound therapy is in the early stages, several small studies have found these vibrations don’t just relax you — they interact directly with your nervous system, brain waves, and even pain pathways. This raises the question: how can something you simply listen to create measurable changes in the body?

Sound Therapy 101

While we may associate this particular healing modality with only sound you can hear with your ears, it also involves sound waves received through the skin. The types of sound therapies include:

Binaural beats: Two slightly different tones are played into each ear. The brain perceives a third frequency, which may influence brainwave activity and mental states.

Vibroacoustic therapy: Low-frequency sound waves are delivered through mats or chairs that transmit gentle vibrations into the body, sometimes through the chest. This approach may relax muscles, improve circulation, and ease physical discomfort.

Sound baths: A deeply immersive listening experience using instruments like crystal or metal singing bowls and chimes. The layered tones and vibrations often guide the body into a calm, meditative state.

What are the health benefits of sound therapy?

Researchers are just beginning to explore the benefits of sound therapy on the human system, but their preliminary findings are promising. They are also investigating which frequencies are most effective, the level of exposure you need for benefit, and patients best suited for sound therapy. Here are several areas where it may be beneficial:

Better Cognition

According to UCLA Health, a review of more than 20 studies found that utilizing binaural beats before — or before and during a task — can help with attention and memory.¹ These results may depend on the specific sound frequency used, length of exposure, and the timing of the exposure.

A study published in the journal Scientific Reports established that listening to theta binaural beats at 6 Hz for 10 minutes per day over the course of a month significantly improved motor and cognitive processing speeds in the participants.³ The researchers note that “according to previous research, theta activity is associated with the behavioral states of vigilance, attention, working memory, cognitive enhancement, perceptual skills, and emotional regulation.”

Interestingly, they also point out that those with attention deficit hyperactivity disorder (ADHD) traits exhibit diminished theta activity, whereas theta waves are more prevalent in experienced meditators. These brain waves indicate profound relaxation. Exposure beyond 10 minutes did not increase theta activity.

Another study found that autistic children responded well to the Tomatis© sound therapy method.⁵ Thirty four children were involved with two equal-sized experimental and control groups. Each participant was given a pre-and post-test. The experimental group received sound therapy for 30 sessions of 120 minutes each. Analysis of the results showed significant differences among mean scores of autistic symptoms between the two groups. The researchers concluded that “the Tomatis method can reduce autistic symptoms, increase social interaction, communication, and reduce stereotypical movements, and can be used as an effective treatment for autistic children.”

Improved Mood

Sound baths have been shown to promote a state of relaxation that may help to calm stress and anxiety. One observational study involving sixty-two women and men with a mean age of 49.7 years (9 males, 53 females) found that participants reported significantly less tension, anger, fatigue, and depressed mood after a Tibetan singing bowl session. The research team concluded: “Tibetan singing bowl meditation may be a feasible low-cost low technology intervention for reducing feelings of tension, anxiety, and depression, and increasing spiritual well-being.”⁴

Pain Relief

Sound therapy is believed to ease pain by calming the nervous system and lowering stress hormones that can intensify discomfort. Emerging research suggests whole-body vibration (vibroacoustic therapy) may also play a role in chronic pain relief.

In one example, researchers followed people with fibromyalgia who used whole-body vibration therapy for 12 weeks. Participants experienced immediate improvements in pain levels, quality of life, pain sensitivity, and physical function. These benefits faded after three months, indicating ongoing sessions may be needed to maintain results.⁶

Another study looked at seated therapeutic vibration for moderate-to-severe pain in the feet, legs, and lower back. Participants reported significant pain relief lasting several hours, leading the research team to view vibration therapy as a potential non-drug option for managing pain — although more research is still needed.¹

Plant-Powered Support for Calm, Clarity, & Cognitive Strength

Along with sound therapy, my Anxiety & Stress Blend is an excellent option for calming the nervous system, boosting mood, and improving cognitive function. It contains the following stress-relieving, brain-boosting botanicals:

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This tincture can be used up to three times daily, including in the evening if racing thoughts are keeping you awake.

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Nicole Apelian

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References

1. “What is sound therapy — and could it benefit your health?” UCLA Health, October 6, 2025. https://www.uclahealth.org/news/article/what-sound-therapy-and-could-it-benefit-your-health
2. Goldsby, Tamara L et al. “Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study.” Journal of evidence-based complementary & alternative medicine vol. 22,3 (2017): 401-406. doi:10.1177/2156587216668109
3. Chockboondee, M., Jatupornpoonsub, T., Lertsukprasert, K. et al. Effects of daily listening to 6 Hz binaural beats over one month: an event-related potentials study. Sci Rep 14, 18059 (2024). https://doi.org/10.1038/s41598-024-68628-9
4. Goldsby, Tamara L et al. “Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study.” Journal of evidence-based complementary & alternative medicine vol. 22,3 (2017): 401-406. doi:10.1177/2156587216668109
5. Mahya AbediKoupaei, Kambiz Poushaneh, Ali Zade Mohammadi, Najmeh Siampour M.A, Sound Therapy: An Experimental Study with Autistic Children, Procedia – Social and Behavioral Sciences, 2013, https://doi.org/10.1016/j.sbspro.2013.06.615.
6. Mingorance, José A et al. “The Therapeutic Effects of Whole-Body Vibration in Patients With Fibromyalgia. A Randomized Controlled Trial.” Frontiers in neurology vol. 12 658383. 2 Jun. 2021, doi:10.3389/fneur.2021.658383