What Is Sound Therapy? Myths, Benefits and Evidence | BySonomare

Discover what sound therapy is, its potential benefits, what science says and which common myths deserve a closer look.

Laura Roig

10/19/20265 min read

What Is Sound Therapy? Debunking Myths and Listening Beyond the Noise

You don't need to believe in magical frequencies, empty your mind or experience anything extraordinary. An approachable look at sound therapy, its potential benefits and what we know about it.

There are days when everything seems to keep making noise, even when the world around you has gone quiet. You've closed your laptop, put your phone down, and yet your thoughts keep going.

Then someone tells you about a sound therapy session. Perhaps you're curious, but you also have questions: What does sound do? Is there scientific evidence behind it? Do you have to believe in something?

These are important questions. Sound therapy brings together personal experiences of wellbeing, research that is still limited, and claims that go beyond what science can currently demonstrate.

What is sound therapy?

In the wellbeing field, sound therapy is a broad term used to describe practices that use sound and, in some approaches, vibration to encourage relaxation and mindful listening.

Instruments such as singing bowls, gongs, bells and other resonant objects may be used. One of the best-known formats is a sound bath, where participants listen to the sounds while sitting or lying down.

The idea is to dedicate time to listening without having to produce anything. However, this does not automatically make the experience a healthcare treatment.

Seeking a moment of rest is not the same as treating an anxiety disorder. Feeling better after a session does not prove that an illness has been cured.

What does science say about sound therapy?

Research into singing bowls and similar sound-based practices has produced promising findings, but there are still limitations.

A systematic review published in 2025 analysed 19 clinical studies on singing bowls and found possible benefits in some measures of anxiety, mood and sleep, among other outcomes. However, the studies differed considerably and had limitations that mean the findings should be interpreted with caution.

This means more research is needed. We cannot guarantee that everyone will experience the same effects or present sound therapy as a proven treatment.

It is also important to consider the context: resting, finding a comfortable position and spending time without obligations may all contribute to the experience.

We can acknowledge that a session feels pleasant without attributing effects to it that have not been demonstrated.

6 myths about sound therapy

1. “Sound therapy cures illnesses”

There is not enough evidence to present sound therapy as a cure for anxiety, depression, trauma or other health conditions. It may be used as a complementary wellbeing practice, but it should not replace medical or psychological care.

2. “Each frequency has a specific healing power”

The fact that a frequency can be measured in hertz does not prove that it can cure illnesses, repair DNA or release specific emotions. The experience of sound depends on many factors, including intensity, duration and personal preferences.

3. “If I don't feel anything intense, the session hasn't worked”

You do not need to cry, feel vibrations or have an extraordinary experience. Everyone responds differently, and the intensity of a sensation is not a reliable measure of potential benefits.

4. “If the sound makes me uncomfortable, I'm releasing an emotional block”

Discomfort does not prove that an emotional block is being released. In a respectful session, you should be able to ask for the volume to be lowered, change position or stop the experience.

5. “Sound therapy and music therapy are the same thing”

They are not interchangeable terms. Music therapy is a professional practice that uses musical experiences to work towards therapeutic goals. A sound bath, on its own, is not equivalent to this process.

6. “I need to believe in something or empty my mind”

You do not need to adopt a spiritual explanation or stop thinking. You can listen, become distracted, return your attention to the sound or simply rest. There is no perfect way to experience a session.

What happens during a sound therapy session?

Typically, participants sit or lie down while the facilitator plays resonant instruments.

Before booking, it is worth asking a few questions:

Which instruments are used, and at what volume?
What training does the facilitator have?
Can I change position or leave if I need to?
Is the session presented as a wellbeing experience, or are healing outcomes promised?

Clear explanations and respect for your boundaries matter more than extraordinary promises.

What role can sound therapy play in your wellbeing?

Sound therapy may be a complementary wellbeing practice that some people find relaxing. Not everyone connects with it, and it does not have to be your way of resting.

You might ask yourself: Did I feel comfortable? Was I able to make choices? Were my boundaries respected?

You do not need a profound transformation to value an experience. And you do not need to continue with it if it does not feel right for you.

What role can sound therapy play in your wellbeing?

Sound therapy may be a complementary wellbeing practice that some people find relaxing. Not everyone connects with it, and it does not have to be your way of resting.

You might ask yourself: Did I feel comfortable? Was I able to make choices? Were my boundaries respected?

You do not need a profound transformation to value an experience. And you do not need to continue with it if it does not feel right for you.

How we approach sound therapy at By Sonomare

At By Sonomare, we use sound as a tool for listening and support, respecting how you arrive, your preferences and your boundaries.

We do not aim to provoke emotions or extraordinary experiences. We offer a space to pause, explore your sensations and spend time with yourself without pressure.

Sound therapy is a complementary wellbeing practice, not a substitute for medical or psychological care.

The Sonomare tip

Approach sound therapy with curiosity, not with the expectation that you must feel something special. You can enjoy the experience while also asking questions, expressing what you need and speaking up if something feels uncomfortable.

The goal is not to achieve perfect calm, but to listen to yourself without pressure and discover whether this space feels right for you.