Soaking in a Sound Bath on a Wednesday Afternoon

Every day, stress is a common struggle, and unfortunately, there’s no easy solution. Our schedules are often packed, with competing "have-to-do" commitments and appointments, alongside the "want-to-do" activities we look forward to. As much as we try to plan our time and energy wisely, there are times when we must reschedule the "have-to-dos" and let go of the "want-to-dos." It’s not that we intentionally make plans to break them, but sometimes life happens, and the day’s direction changes.

This makes it all the more important to make time to rest and recharge. Burnout is not only exhausting but also unhealthy. For example, while designing Cultivating Chill, I became so caught up in possible future iterations of the website that I lost sight of its original purpose: creating a space to explore yogic philosophy, science, and experience. I found myself tangled in various web design layouts and elements. Overwhelmed, I almost canceled a fun, scheduled activity so I could stay focused on the website. I’m so glad I didn’t, because that was the best sound bath I’ve ever experienced.

The Oasis in Sound Bathing

Every week, YogaMatters hosts an online karma (free) community event, with each month featuring a different theme. One week, the featured teacher was Anne Malone, a musically trained sound healer. She led an hour-long sound bath called the Oasis of Sound.

Chimes and singing bowls played in the background while Anne gently strummed her guitar. Although she didn’t sing any words, the various sounds she created with her voice were melodic and soothing. While not a song, there was some structure with gentle ebbs and flows—no jarring sounds or abrupt moments. Her voice was beautiful.

Lying on my bed with earbuds in, snuggled under a light blanket, and propped up by pillows, I absorbed the vibrations. All tension and internal noise disappeared. By the end of the hour, my mind felt clear and serene. The experience left me feeling both relaxed and energized, ready to make moves.

After the session, I realized that the design of Cultivating Chill should focus solely on its present purpose, without getting distracted by future iterations. Growth will happen organically. There's no need to do something just because others have it on their websites. My attention had been drawn to possible futures and what others were doing. But how can I reach the future if I’m not fully present in the now?

The Benefits of Sound Healing

Falling under the ancient practice of sound healing, sound bathing is trending in the modern wellness world. Over the past five years, Google Trends shows a steady increase in searches for "sound bath," from about 38% in 2019 to 80% by the end of 2024.(5) According to American Spa’s Wellness Trends to Watch in 2025 report, there is expected growth in holistic healing practices as people seek ways to balance modern life with inner wellness and prioritize mental health. The report highlights that people are seeking experiences that “combine nature, mindfulness, and ancient healing practices,” including sound healing.(1)

While there are many anecdotal examples of the calming effects of sound healing, academic studies on sound baths are limited. In a 2020 study published in Complementary Therapies in Medicine, researchers concluded that sound baths are an under-researched subject, though evidence shows promising clinical therapy potential. After an intense selection process of 74 unique research studies, they selected and reviewed four academic papers (ranging from 2008, and 2014-2017). They found strong anecdotal support for sound healing therapy, but not enough clinical evidence to scientifically prove its benefits. The studies focused primarily on the effects of Tibetan singing bowls rather than sound baths as a whole.(6)

A 2016 study published in the Journal of Evidence-Based Complementary and Alternative Medicine reported the participants who were given sound therapy consisting of mostly Tibetan singing bowls (at least 95%) reported being less tense and experienced a reduction in anger, depression, and fatigue. They also reported an increase in their sense of spiritual well-being. However, the study lacked a control group, and participants were not randomly selected. Nevertheless, it laid the groundwork for further research.(4)

Two years later, a study in Anesthesiology Research and Practice supported these findings, showing that sound therapy—particularly Tibetan singing bowls—can reduce anxiety in patients awaiting surgery. The study involved 60 patients (men and women) scheduled for urological surgery, half of whom listened to Tibetan singing bowls while the other half wore noise-canceling headphones. They measured “the cognitive-emotional, the endocrine, and the autonomic responses by physiological and psychological tests” of both groups and those who listened to the singing bowls showed both psychological and physical signs of reduced anxiety. The study concluded sound therapy, in particular Tibetan singing bowls, can be helpful to reduce stress and anxiety in preoperative settings, including emergency situations.(3)

Although academic research has yet to conclusively prove the therapeutic effects of sound healing, it has shown that sound therapy can reduce anxiety and help people feel less negative and more calm.(6) An often-cited 2013 white paper on the neurochemistry effect of music therapy reviewed an estimated 400 studies on the subject. They concluded, “although the evidence is often weak or indirect and all studies suffer from important limitations, the reviewed evidence does provide preliminary support for the claim that neurochemical changes mediate the influence of music on health.” The paper focused on the effect of musical therapy on the brain's production of neurochemicals such as dopamine, opioids, cortisol, serotonin and oxytocin to name a few.(2) 

How to Prepare for a Sound Bath Experience

Sound bathing offers a unique way to practice mindfulness. Even when your mind wanders, a new sound can bring you back to the moment and your breath.

While there are no rules for preparing for a sound bath, being open-minded and wearing comfortable clothing are key. It’s also recommended to stay hydrated by drinking plenty of water throughout the day. Feel free to eat a light meal or snack an hour or so before the session, but nothing too heavy. Sound bathing induces a state of relaxation and digesting a large meal could distract from your experience. 

Sound healing is a form of energy work and can lower your body temperature. Cozy socks, long sleeves, and a light blanket are recommended to keep you warm. An eye pillow is always a great addition to most meditative experiences. Even if you don’t use the eye pillow for your eyes, the weight can be soothing when placed over the forehead.

For an online sound bath, the practitioner may suggest using earbuds or headphones, but feel free to let the sounds flow through your speakers if you’re sensitive to direct ear pressure. In-person sessions typically involve lying on a yoga mat covered with a blanket, often with bolsters or other props for support.

When the sound healing session is in-person, you might feel the vibrations more than if the session is online. However, the best thing about an online sound bath is you can get super cozy in your own bed. Prop yourself up with a bunch of pillows, gather all the blankets, and you don’t even have to match your outfit or your socks. Afterward, you’ll have all the time you need to relax and unwind.

Concluding Thoughts

The clarity and peace I experienced with Anne Malone’s sound healing session were exactly what I needed. Keeping a commitment to enjoy a "want-to-do" activity is a beautiful way to practice self-kindness and nourish yourself. So much of our energy goes into working and doing to build a life, but it’s just as important to make time to truly live it. Whether you’re sharing a meal with a friend, sipping tea on a quiet afternoon, or cocooning yourself in pillows as you’re serenaded by rain chimes and singing bowls, make time for those nourishing activities that bring you joy and peace.

Disclaimer: This website is not affiliate-sponsored nor is this article. My personal opinion about an experience offered by an expert/organization is my unsolicited opinion and unpaid. The included in-text links directing to persons/organizations are of my own inclusion with the intention of being a reader resource. As far as I know, the in-texts links are not actively tracked but the internet tracks everything so I cannot confirm 100%.

Bibliography

1 - Altavilla, Nicole. “Wellness Trends to Watch in 2025.” American Spa (2025): 17. 

2 - Chanda, Mona Lisa and Daniel J. Levitin. “The Neurochemistry of Music.” Trends in Cognitive Sciences 17, no. 4 (2013): 179-193.

3 - Cotoia, Antonella, Floriana Dibello, Fiorenzo Moscatelli, et al. “Effects of Tibetan Music on Neuroendocrine and Autonomic Functions in Patients Waiting for Surgery: A Randomized, Controlled Study.” Anesthesiology Research and Practice (2018).

4 - Goldsby, Tamara L., Michael E. Goldsby, Mary McWalters, Paul J. Mills. “Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study.” Journal of Evidence-Based Complementary and Alternative Medicine 22, no. 3 (2016): 401–406.

5 - Google Trends. “Search Term: Sound Bath; 5 Years.” Searched on December 13, 2024.

6 - Stanhope, Jessica and Philip Weinstein. “The Human Health Effects of Singing Bowls: A Systematic Review.” Complementary Therapies in Medicine 51 (2020): 1-22. Download PDF.

Cultivating Chill hopes you found the content informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.

Disclaimer: Cultivating Chill is a space where we explore various topics about yoga, yoga science, and all the yoga things in-between. As a result, there may be content that may not align with personal points of view or beliefs. Neither Cultivating Chill nor any authors are trying to judge or claim authority on a topic. Cultivating Chill is a safe space to share ideas, information, and more about yoga–we are exploring and growing and open to trying new things.

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