What Are Sound Baths?

Written by Keri Wiginton
Medically Reviewed by Smitha Bhandari, MD
8 min read

A sound bath is a meditative experience where you lie down and let waves of sound wash over you. There’s no water involved. The “bath” part comes from how sound surrounds you, like you’re being gently soaked in vibration. 

Sound healing isn’t new. For centuries, people across many cultures – including Tibetan and Buddhist traditions – have used sound to ease pain, calm the mind, and support healing.  

Today’s sound baths use a mix of ancient and modern instruments, like: 

  • Singing bowls (metal or crystal) 
  • Gongs 
  • Tuning forks
  • Bells or chimes
  • Didgeridoos 

You usually don’t need to chant, breathe in a certain way, or focus on your thoughts. You just listen, and let the tones and vibrations do the work.

“A sound bath is an easy, noninvasive, low-tech, and relatively inexpensive technique to induce the relaxation response,” says Tamara Goldsby, PhD, a research psychologist at the University of California San Diego. 

Sound healing goes way back, but modern research into how and why it works is still taking shape. Some studies suggest sound baths may help lower stress, improve mood, and support emotional well-being. The science is early, but promising. 

“I think it’s easy for some scientists to dismiss sound healing as merely some new fad that will fade away when people get bored with it,” Goldsby says. “But I firmly believe that we are just touching the tip of the iceberg regarding the benefits.” 

Here’s what researchers think may be going on: 

Sound baths may help calm the nervous system. Certain tones and rhythms can activate your parasympathetic nervous system, or your body’s “rest-and-digest” mode. That helps slow your heart rate, relax muscles, and ease stress. 

They might shift your brain waves. Your brain uses different wave patterns, depending on what you’re doing. Sound baths may help shift you from active beta waves to slower alpha, theta, or delta waves, which are linked to calmer, meditative states.

They may sync up your brain and body. Some researchers think sound can create a more organized brainwave pattern that helps you feel mentally clear and physically relaxed. They’re also studying how vibrations may help improve blood flow and influence muscles, cells, bones, and other tissue. 

They might help your body handle stress better. In small studies, sound baths have been linked to lower levels of cortisol (a key stress hormone) and improved heart rate variability (a marker of how well your body bounces back from stress). 

Scientists are still figuring out the best ways to use sound, including which tones and frequencies work best, how loud they should be, and which areas of the body respond most. 

No two sound baths are the same, and that’s part of the appeal. 

“When you go out for a meal, you can go for tacos, spaghetti, formal sit-down, or fast food,” says Elisa Sobo, PhD, professor of anthropology at San Diego State University. “You have that same kind of range with sound therapy.” 

While each session is unique, most follow a basic flow: 

The setting: 

  • Quiet, dimly lit space
  • Mats, blankets, or pillows for comfort 
  • You lie down, usually with your head pointed toward the instruments
  • Some sessions start with calming scents or background music 

Getting started: 

  • Short breathing of grounding exercise 
  • Some guides ask you to set an intention; others begin in silence
  • You may hear soft verbal cues or rest quietly 

During the session: 

  • The guide plays instruments in a slow, deliberate pattern
  • Sounds rise slowly, then soften and fade
  • Some guides move through the room for a surround-sound effect 

Most sessions end with a few minutes of quiet. The guide may invite you to take a few deep breaths, stretch, or slowly sit up when you’re ready. If you’ve ever gone to a yoga class, it’s kind of like the final moments in savasana, or corpse pose, Sobo says. 

Do I need to bring anything to a sound bath?

Studios usually provide what you need. But you may want to bring: 

  • A small pillow or eye mask
  • Water bottle
  • Socks or a blanket if you get cold easily
  • A journal to jot down thoughts afterward

What should I wear to a sound bath? 

Wear something soft and comfortable. Think yoga pants, a sweatshirt, or other loungewear. Dress in layers you can adjust if you get warm or cool during the session. 

How long do sound baths last?

Sessions typically last about 60 minutes. But they could be shorter or longer, especially if the sound bath is part of a larger class or event.  

Not every sound bath guide (often called a facilitator) is trained in trauma-informed or evidence-based practices. When choosing a facilitator, look for someone who: 

  • Has experience and positive reviews
  • Uses instruments that feel calming and not jarring
  • Works in a space that feels safe and welcoming
  • May have training in other therapeutic fields (like yoga, massage, or counseling)
  • Focuses on your experience and not their story

“One red flag is when a provider talks about their own trauma,” Sobo says. “That might seem more empathetic, but they’re not putting the client’s needs first. It can invite clients to internalize someone else’s trauma story, which can do more harm than good.” 

Can I practice sound healing by myself?

Yes. While a guided sound bath can be helpful, especially when you’re starting out, you don’t need special tools to benefit from sound. 

One root of sound bath culture is a yogic tradition called nada yoga, which centers on deep listening. 

It involves listening for the “unstruck sound” or the “music of the universe,” Sobo says. 

You don’t need fancy instruments. You can sit near a stream, under a bridge, or in a quiet forest and simply listen. “Sound is actually all around us, available for free,” Sobo says.  

And like other mindfulness practices, the more you do it, the easier it becomes. With time, your brain may start to relax on its own more quickly, even when the sounds come from everyday surroundings.

Early studies and personal reports suggest sound baths may help: 

  • Lower stress and promote deep relaxation
  • Ease tension, fatigue, and anger
  • Improve mood and sleep
  • Relieve mild pain and discomfort
  • Support emotional or spiritual well-being

They may also help you reconnect with your body. 

“In the Western world, we are often human ‘doings’ instead of human beings,” Goldsby says. “Sound baths are one way of slowing down to get in touch with ourselves, our bodies, and our emotions.”  

For most people, yes. But if you’re sensitive to sound or have certain health conditions, it may be worth checking in with your doctor first.  

Who shouldn’t do a sound bath?

There’s no blanket warning, but you may want to proceed with care if you: 

  • Have seizures triggered by certain sounds, like music or loud noises 
  • Have a psychiatric condition such as schizophrenia
  • Have PTSD or past trauma involving sound 

“Instruments can sound like waves crashing hard on the shore. That can be very distressing if you’ve been in a hurricane or a flooding situation,” Sobo says. “Likewise, sometimes drumming or other loud noises can be really distressing to people who have experienced war or natural disasters.” 

Everyone responds differently. If you’re unsure how you’ll feel, start with a short session or try a recording at home first. 

When Sobo studied people who attended sound baths, many people told her they felt calm, centered, or refreshed after. Some described the experience as peaceful or even “blissful.” Others said it helped them reset. “There was a theme of refueling yourself to face society,” Sobo says.  

But like any relaxation practice, one session won’t fix everything. Think of it like other healthy habits.

“Let’s say I slept really well last night,” Sobo says. “I’m going to feel good today, but that’s only going to last for today.” 

Ongoing sound baths can be pricey and hard to access regularly. But they’re not your only choice when it comes to stress-relief. Other ways to relax include: 

  • Yoga or tai chi
  • Breath work or guided imagery
  • Mindfulness meditation
  • Massage therapy
  • Nature walks or quiet time alone

Are there side effects to sound baths?

Unpleasant effects are rare and usually mild. Some people feel very tired afterward. Others may feel more emotional than expected, similar to what might happen during meditation or breath work. 

Tips for a safe practice: 

  • Ask what to expect, including how loud it might be.
  • Choose a quiet, comfortable setting. 
  • Try a short session or a recording at home first.
  • Let the guide know about any sound sensitivities or medical concerns.

As Sobo notes, not all guides are well-trained. Some may accidentally use sounds that feel too intense or unsettling. If anything feels off, it’s OK to pause or leave the session.   

Sound baths are a type of guided relaxation that uses vibration and tone to help the mind and body. Early studies show they may ease stress, improve mood, and support physical and emotional well-being. Most people can safely try them. But if you have trauma, sound sensitivity, or a psychiatric condition, check with your doctor first. Choose a trained, thoughtful guide and a setting that feels supportive. Regular practice may offer the most benefit, but sound baths aren’t a substitute for mental or medical care.  

Is it OK to fall asleep during a sound bath? 

Yes. Sound baths are supposed to turn on your body’s natural relaxation response. If you drift off, that’s perfectly normal. 

How often should you do a sound bath? 

There’s no set rule. Some people go weekly, others once a month or just when they need to unwind. Try different rhythms and see what works for you. 

Is it normal to cry during a sound bath? 

Yes. Like meditation or breathwork, sound baths can bring up strong emotions. That’s a natural part of the process for some people.  

 How much does a sound bath cost?  

Prices vary. Group sessions typically range from $15 to $65. Private sessions usually cost more. Some yoga studios or wellness centers include them as part of a membership. 

How do you become a sound bath practitioner?  

There’s no official license. Many guides take specialized workshops. Look for training that covers ethics, trauma sensitivity, and sound theory, not just how to play instruments.