Just about everyone loves music, but did you know that certain types of sounds have been proven to reduce stress in the body? Sound therapy might sound like a fantasy, but using sound waves to deal with stress is a topic that has been researched for several decades. It’s well documented to have positive effects on the brain and nervous system, the Liven platform plans to show you exactly how this is achieved, and what kinds of sound therapies you could try out.
Auditory Stimulation’s Effect on The Brain
Chronic noise and loud sounds can have detrimental physical and psychological effects, particularly in increasing stress vulnerability. However, in the same way that unpleasant noise can negatively affect humans, studies have shown that different kinds of natural sounds such as the ones included in the wellbeing Liven app can have varied positive effects on human health and well-being, even improving human stress recovery. Let’s take a look at some of the ways in which pleasant sounds can positively influence your brain and body:
Relaxation Response
The relaxation response is what counters the fight-or-flight response induced by stress. Your immune system works best when relaxed, and prompting a relaxation response can trigger a lowered heart rate, lower blood pressure, reduced stress and anxiety, as well as a myriad of other positives. Research has found that certain types of sounds can stimulate the parasympathetic nervous system, eliciting the relaxation response.
Hormone Regulation
Listening to calming music or sounds can reduce cortisol levels, a key stress hormone. It can also increase the production of endorphins, which elevate your mood and create a sense of well-being.
Brainwave Entrainment
Brainwave entrainment is the process of using rhythmic stimuli to alter brainwave frequency and in doing so, brain states. Different conscious states are associated with different brainwave frequencies, which implies that brainwave entrainment can induce a desired state. By listening to sounds with certain frequencies, the brain can be encouraged to relax.
Distractions and Focus Boost
Music and calming sounds have always been effective at providing a temporary distraction from stress. Some types of sounds can even improve focus and concentration, such as ambient noise. This reduces the stress associated with cognitive overload.
Types of Effective Sound Therapies
Now that you know the manner in which sound can have positive effects on you, let’s take a look at some of the more popular forms of sound-based therapy:
- Binaural Beats: It is an auditory phenomenon that occurs when two tones of different frequencies are presented separately to each ear, which elicits the sensation of a third tone oscillating at the difference frequency of the two tones. It can be used to induce brainwave entrainment.
- Isochronic Tones: These are tones of the same frequency that are separated by short intervals. They create a rhythmic pulsing sound, and are used in conjunction with binaural beats to induce brainwave entrainment.
- Nature Sounds: Research has shown that sounds of nature such as birds chirping, rainfall, ocean waves, and sounds of the forest can have a calming and restorative effect on the mind and body. These nature sounds evoke three specific restorative characteristics: Fascination (Aspects of the environment that capture attention effortlessly), Being Away (Providing an escape from habitual activities), and Compatibility (Wanting to be exposed to and to appreciate the environment).
- White Noise: Noise which contains all frequencies of sound at equal intensity masks distracting noises and can help create a consistent auditory environment which promotes calmness. It can reduce tinnitus symptoms, improve concentration, and improve sleep.
- Sound Baths: Rhythmic resonant sounds wash over the body, activating the parasympathetic nervous system and triggering the relaxation response.
- Music Therapy: It is the use of music or elements of music to reduce stress and improve quality of life. Based on your music preferences and experiences, a healthcare provider will design a music therapy session specifically for you. You will listen to music, talk about its meaning, and even create your own music.
Integrating Sound Therapy Into Stress Management
Anyone can incorporate sound into stress management. If you want to work towards using sound to break the hold stress has over you, here are a few simple ways to do so:
- Mindful Listening: Taking the time out of your day to listen to the sounds around you without judgement can give you a newfound appreciation for your environment. You can even incorporate mindful listening to the music you enjoy, and you’ll appreciate it more.
- Sleep Aid: Calming music, nature sounds, and white noise played before bed can help improve the quality of your sleep and reduce the stress you feel.
- Task-specific playlists: Relaxing and uplifting music in general can help you feel better, but having specific playlists for different purposes can be even more effective as you’ll eventually build associations between the two. For example, listening to a smooth jazz playlist while you work while choosing a gentle piano playlist when you study can help you give yourself a Pavolivian response. Then, whenever you listen to those specific playlists, you’ll be tempted to carry out the tasks you associate with it.
- Having a mindful sound environment: In the way that calm sounds can reduce stress, jarring noise can induce it. Try to reduce your exposure to loud sounds when you can, particularly before sleep and anytime you want to focus on a task.
Can Liven Help With Sound Therapy?
The Liven app has “Deep Focus Soundscapes” available for its users. When you don’t feel like listening to music but you still want to block out the world with headphones, or if you just need to relax, Liven offers you 6 different types of soundscapes to choose from. Try out white noise, rain, pink noise, ocean waves, brown noise, and fireplace. It’s 30 minutes of uninterrupted sound therapy, available at the tap of a button.
Conclusion
Using sound waves to fight stress isn’t something one would consider at first, but it does work. With so many forms of sound therapies that have been proven to be effective, and many of them which work from the comfort of your own home, it’s worth a shot at the very least. Through the Liven app, you’ll be able to learn even more about using sound waves to counter stress, as well as many other methods to make life a little more stress-free.
