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- A sound bath uses musical instruments to create a relaxing meditation experience.
- Benefits of a sound bath include relaxation, stress reduction, and improved sleep.
- Sound baths typically last for 60 to 90 minutes and are guided by a trained instructor.
- Visit Insider's Health Reference library for more advice.
People have been using sound to promote healing for thousands of years. For example, ancient Greek physicians used musical instruments as therapy believing that the instruments' vibrations could aid in digestion, treat mental disturbance, and induce sleep. Meanwhile, ancient Egyptians thought musical incantations healed the sick.
While a modern sound bath won't cure you of the common cold, studies suggest it does come with certain physical and mental health benefits. Here's what you need to know about the practice.
What is a sound bath?
During a sound bath, participants typically lie on the ground while a practitioner plays a variety of sounds with various musical instruments in order to create a relaxing, meditative experience for participants.
Most sound baths combine a mix of different instruments because each gives off different frequencies, or vibrations, says Christy Maskeroni Price, a yoga teacher and founder of Alula Collective who leads sound bath sessions. You may hear:
- Metal singing bowls
- Crystal bowls
- Chimes
- Tuning forks
- Gongs
- Drums
The practitioner may also talk during the session, similar to a guided meditation, and may instruct participants in breathwork as well.
"A sound bath seeks to balance our physical, emotional, and mental systems, restoring a sense of harmony," says Seth Misterka, who provides virtual sound baths through Dynasty Elektrik.
While a sound bath is supposed to bring you into a deep state of meditation, you don't need experience in meditation to try it. Anyone can benefit from the calming effects, Price says.
Sound bath benefits
Practitioners say that the benefits of sound baths include:
- Deepening relaxation
- Lowering stress and anxiety
- Improving mood and well-being
- Improving sleep
- Heightening focus and energy
- A feeling of rejuvenation
Although these are common benefits, different people react to sound baths in different ways. For example, one person might feel especially relaxed, while another might feel a boost of energy.
A small 2014 study found that people exposed to 15 minutes of either repetitive drumming or instrumental meditation music while lying down experienced a decrease in their levels of cortisol, a stress hormone.
What to expect during a sound bath
The format, length, and location of sound baths can vary widely. For example, some sessions are 60 minutes long while others can last 90 minutes.
Sound baths can also take place in various spaces, from museums and music festivals to mediation centers, says Sara Auster, a sound therapist and meditation teacher who provides sound bath training through the Auster Sound Method.
You don't need any special clothing or equipment for a sound bath, but you should wear comfortable clothes. Practitioners often encourage you to bring yoga mats, blankets, pillows, eye pillows, or other props that will make you comfortable.
Virtual sound baths can offer the same benefits as a session in a physical room. However, the experience won't be exactly the same, because if you are in a room with musical instruments, you experience the vibration that comes off of them, Price says.
"Properly facilitating a sound bath requires you to have a deep understanding of sound, psychoacoustics, meditation, mindfulness, and musicianship, while simultaneously having a strong voice as a teacher with an ability to hold space for yourself and others," Auster says. Therefore, while you can do one on your own, you may not reap the full benefits.
Insider's takeaway
The idea of a sound bath can seem "out there" to some people, Price says. But she encourages anyone to try it once because of its relaxing effects.
A sound bath offers an opportunity to pause, whether you find it in person at a yoga studio or meditation center, or online during a virtual sound bath.
"Being able to access a moment of stillness internally when everything is rapidly swirling around outside of you (or perhaps also inside) is like a superpower," Auster says.