What sounds do you find to be healing or relaxing? Share your thoughts in the comments below.
I tiptoed barefoot across the thick, light gray carpet with diagonal vacuum lines that looked like sun rays. On it sat a simple arrangement of instruments, bowls, and lit candles, and above it, glistening string lights hung against brightly colored wall fabric, setting the mood for shutting out the world. There was something powerful about lying on the floor of an incense-infused room, eyes closed, hearing the singing bowls, tinkling chimes, vibrating gongs, clicking rattles, and soothing voice of a certified sound healer.
“Breathe purposefully and let go of the things that no longer serve you,” she said. And as I did, my shoulders and lower back crept toward the floor, my mind stopped racing, and I felt like I existed in a neutral state – like I was neither here nor there.
The website promised a powerful sound bath experience to realign, release, and restore my energy from the inside out. I promised, through setting an intention, to be present and open and to reflect upon my life’s purpose. By the end of the session, all promises were fulfilled. I walked away with the calmness and clarity to further explore a new path to my purpose.
Here are five things I learned about sound baths that made me eager to add them to my self-care routine.
Sound healing is a gift from our ancestors
“Across many African and diasporic cultures, rhythmic and tonal immersion has long served as a communal healing force,” said Leah Miller, Atlanta-based certified sound healing practitioner. “For Black women over 50, reclaiming that practice is not just therapeutic—it’s spiritual continuity. And in today’s overstimulated world, that reconnection can restore peace,” she said.
According to Miller, the instruments produce frequencies that entrain the brain into slower wave states (Theta and Alpha), which are associated with meditative, regenerative experiences.
“Entrainment is when vibrations of one object can change the vibrations of another object,” said Victoria Dennis, pediatric nurse practitioner at NYU and volunteer sound healing practitioner for the staff. “Taking deep breaths slows down the heart rate and calms the nervous system. The vibrations of the sounds produced by the singing bowls can help facilitate the same type of healing response,” she said.
A review of clinical studies conducted between 2008 and 2024 revealed that participants experienced a significant decrease in tension, anger, and fatigue, as measured by the Profile of Mood States survey, following just one sound bath session.
Over time, sound baths may have real health benefits.
“For Black women over 50, who often manage chronic external stressors alongside menopause-related changes, the benefits are profound—lowered cortisol levels, improved sleep quality, reduced anxiety, and a deeper connection to self-healing,” said Miller.
Three years ago, Deborah Winfield, 59, tried a sound bath out of sheer desperation when chronic insomnia set in after caring for her mother through late-stage illness.
“I had tried yoga and meditation before, but nothing seemed to help me truly rest,” said the Atlanta-based retired human resources director. “The sound bath experience was surprisingly emotional and calming—like my nervous system finally exhaled.”
Winfield fell asleep faster, slept better, and stopped waking up in the middle of the night with anxious loops in her head. Her blood pressure improved, too. “I went from borderline high to consistently stable, according to my physician,” she said.
It’s important to note that sound baths are considered an alternative therapy and are not a substitute for medical or psychological treatment.
“Most people can safely participate. However, those with sound-triggered PTSD, epilepsy, or severe anxiety disorders should consult with a health care provider first,” said Miller. “Those with hearing sensitivities benefit more from lower frequency chimes or monochords rather than sharp-toned bowls,” she said.
Consistency and intention are important
Winfield has practiced sound therapy regularly for almost three years.
“I attend a group sound bath once a month at my local healing studio and do a DIY ritual every Sunday using crystal bowl recordings and low lighting,” she said. At-home sessions help me stay consistent.”
“DIY and free sound baths can absolutely be effective—especially when intentionally structured,” said Miller, who recommends high-quality recordings, noise-canceling headphones, 20- to 30-minute sessions, and minimal visual distractions.
“While it may look passive, intention magnifies effectiveness. Before the session, I recommend naming a focus, like sleep, release, or grounding, practicing diaphragmatic breathing, journaling afterward to integrate subtle shifts, and staying hydrated,” she added.
Where can you find sound baths?
Whether it’s the beach, lake, pool, or hot tub, spending time in the water listening to music is one of my favorite ways to relax. So, when I saw swimming pools full of sisters on floats, with blankets and eye masks, on TikTok and Instagram, I added floating sound baths to my list of summer fun.
I also added a variety of land-based sound baths as year-round options for girlfriend outings and couple activities. SNDBTH in Atlanta offers sessions at the Georgia Aquarium, candlelight chapel sessions, and floating hammock sessions. Your local spots may include spas, wellness and yoga studios, and hotels. Find them on Eventbrite.com or simply Google ‘sound baths near me.’
We already have FREE sound bath sessions at our fingertips
Apple Music’s Sound Therapy blends songs with special sound waves for its subscribers. Backed by scientific research, it harnesses the power of sound waves, psychoacoustics, and cognitive science, according to its website. Spotify, Calm, Insight Timer, and YouTube (Sound Bath Center) also have sound bath playlists.
Are sound baths worth trying out? I think so. With all the possible health and wellness benefits and a range of cost options, including no-cost options, keeping our ancestors’ gift of sound healing in my self-care rotation may prove to be priceless.
What sounds do you find to be healing or relaxing? Share your thoughts in the comments below.
