Listening to music is a great way to relax
Music has been used for hundreds of years to restore harmony between mind and body. In recent decades, researchers have measured health-related advantages of music, particularly as they relate to stress reduction and relaxation induction. Show Stress can either increase the risk of or exacerbate serious health issues like anxiety, asthma, depression, gastrointestinal problems, heart disease, and obesity. On the flip side, being in a state of relaxation can help counter all of these thingsand more. Tunes alone may not cure stress-related illnesses and conditions, but studies show that the benefits of music include soothing stress and encouraging relaxation. How Does Music Relieve Stress?Music connects with the automatic nervous systembrain function, blood pressure, and heartbeatand the limbic system, where your feelings and emotions live. If you feel threatened, your nervous system releases stress hormones like adrenaline and cortisol. Listening to music can switch the stress response to off and help your mind and emotions recover from stress faster than they would without music. Beyond Music to SoundsJust as music can impact mood and the nervous system, so can sounds of all kinds. For example, have you ever tried to carry on a deep conversation with a friend in a busy coffee shop where baristas yell out drink orders, the espresso machine blares, patrons move screeching chairs across the floor, kids cry, and everyone around you tries to have conversations at competing volumes? It can be toughand not just because you cant hear what your friend is saying. You might notice that you feel anxiety due to the noise pollution, which is described as any unwanted or disturbing sounds. Excessive undesired noise can lead to a host of health issues, including stress and anxiety. Conversely, naturalistic sounds, such as the ebb and flow of the ocean tide or leaves rustling in the wind, are reported as promoting relaxation. Researchers at Brighton and Sussex Medical School did a sound study on 17 healthy adults. The participants received functional magnetic resonance imaging scans, which measure brain activity by detecting changes associated with blood flow, as they listened to a series of five-minute soundscapes of natural and manmade environments. The nature sounds correlated with an increase in the autonomic nervous systems parasympathetic response or rest-digest response, which helps the body relax and function in normal circumstances. The Best Types of Music and Sounds for RelaxationSome research points to the following types of music and sounds as being effective stress reducers:
Neuroscientists in the United Kingdom conducted a study that had participants connected to sensors try to quickly solve difficult, stress-inducing puzzles as they listened to different songs. The researchers measured brain activity and physiological states such as heart rate, blood pressure, and rate of breathing. The participants overall anxiety dropped by 65 percent as they listened to one particular song: Weightless by Marconi Union. As it turns out, the song was created in collaboration with sound therapists who carefully arranged the harmonies, rhythms, and bass lines to help slow a listener's heart rate, reduce blood pressure, and lower the stress-hormone cortisol. Will the song Weightlessor light jazz, Native American drumming, or rain and thunder soundssignificantly drop your anxiety levels? Thats for you to figure out. If youre feeling angry, you might find you need a few minutes with the heavily distorted guitars and aggressive, deep-growling vocals of death metal to work through your emotions so you can then feel a sense of release and relaxation afterward. Youre the expert on what types of music and sounds reduce stress or evoke relaxation in you. Try out different songs and sounds to see what resonates. Its Not Just About ListeningJust as much as listening to music or sounds can ease tension and help you to relax, so can making music yourself or with other people. When you play an instrument or sing, your body releases endorphins, which are the chemicals that make you feel happy. A study led by Dr. James Hudziak, professor of psychiatry at the University of Vermont College of Medicine, showed that playing an instrument helped children, ages 6 to 18, reduce feelings of anxiety and gain greater control over their emotions. Another studythis one focused on cancer patientsconcluded that singing can lower cortisol levels and improve mood through the release of endorphins. When to Use Music and Sounds for Stress ReliefYou can sit in stillness and do nothing but listen to or create music or sounds to relax. However, music and sounds can also serve as a soundtrack for your activities. If those activities are particularly challenging in nature or they prompt you to feel stress, music can dial back the cortisol response so you can, at least, find neutrality in the activity and, at best, increased enjoyment in what youre doing. Here are seven occasions for which you may want to create a custom playlist:
You dont have to know how music relieves stress; trust that other people have figured it out and simply enjoy the results! If you are looking for something to lower your stress levels during certain activities or to help you feel more relaxed overall, give your chosen calm-inducing music a go. Relaxation music and sounds have been proven to help alleviate anxiety and kickstart the feeling of peace. So, turn them on. Maybe even turn them up. Then, simply enjoy. *Editors Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs. Learn how to use meditation to help heal mind, body, and spirit with Basics of Meditation, a self-paced online course guided by Deepak Chopra. Learn More. |