We’re back with another installment in our Research Reveals Series, where we take a deep dive into research done by mental health experts, and bring you the high points in practical bite-sized pieces.

Listening to Soothe

Ever had a stressful day out in the world and found yourself driving home with the windows down and your favorite music turned up as loud as you can stand? There is something real about decompressing with music; letting your mind free up by singing, air drumming, and bathing in the melodies you love the most. Finding stress relief in music isn’t a fluke. Just earlier this month, scientists revealed stunning data garnered from a study done on the effects of sound and pain in mice. Turns out, there seems to be something to listening that can cultivate healing. We may not know all the details of how it works, yet, but the results looks promising. Music and ambient sounds seem to lesson the effects of pain, calm the nervous system, and provide some level of relief.

What We Know

Our bodies react to stress by releasing a hormone called cortisol into our bloodstream. Cortisol is like a natural red flag, receiving and processing stress and giving our body directions on how to handle it. Imagine yourself in a mild car wreck. Your body tenses up, you close your eyes during the impact, and it may feel like you’ve stopped breathing altogether. When you open your eyes, your body assesses where you are and knows to check on your passengers, despite of your own initial discomfort and shock. This is the role cortisol plays in our bodies; it keeps us functioning in moments of stress and help us cope by choosing either fight or flight. 

While cortisol is necessary for our bodies to properly function, too much of it over prolonged periods can cause inflammation, cause anxiety, and even lower our natural immunity. And that’s where the healing functions of music come in. Listening to music or even calming sounds (think gongs, Tibetan bowls, and white noise) can help lower those levels of extra cortisol, allowing your body to turn off its stress responses and calm itself. Less cortisol means less inflammation, which can lead to less pain. It also means a stronger overall body that can fight illness, rest itself, and calm itself naturally. 

What to Listen To

It may or may not matter what genre of music we listen to for therapeutic purposes, but studies seem to show that volume and intensity do matter. Softer, steadier volumes seem to produce a more soothing effect. So whether you choose to listen to classical music or death metal, listen to it at a lower volume. Or even opt for relaxing, ambient spa soundtracks you can get from any streaming service. 

Being intentional about listening may bring an added benefit, but even just passive listening while you’re doing housework, walking, or cooking could boost your mood and lower your cortisol, strengthening your body’s overall well-being.

Verified Reliable Sources for the Content in This Article:
National Institute of Dental and Craniofacial Research via Science Daily & The American Society of Composers, Authors and Publishers

Put It Into Practice

Creating a soundtrack for your day is a great way to prepare for a little extra joy and fight overwhelming stress. 

Use a few minutes to throw together a few playlists on your Spotify, Pandora or Apple Music account…one for morning, afternoon, and evening; maybe one for the car and one for working out. Curating your favorite tunes for the right times of day will keep you from skipping songs or feeling like you can’t quite find the right music vibe when you need it most. Putting together your own personal soundtrack may be one of the simplest forms of self-care to keep your mind focused and your body healthier!

Other Interesting Reads About Self Care