RELAXATION techniques are gaining popularity as urban dwellers seek to manage stress and stay grounded amid hectic schedules that wreak havoc on their wellbeing.
Stress is known to impact health, and its effects are said to be varied and far reaching. As such, finding ways to destress has become a crucial aspect of modern living.
Sound therapy, which goes back over 2,000 years, is one such approach.
It is a practice of mindfully listening to different sounds that provide an immersive, full-body listening experience to restore balance, relaxation and a sense of calm to our whole being.
"Sound baths" — also known as sound meditation or sound therapy — are targeted therapy sessions that trained practitioners use to manage mental and physical conditions, says Syed Muhammad Gadaffi Syed Ali, who is certified in wellness practices, including stress management, sound therapy and mental health.
"The way you react and relate to sound says a lot about you. If you find a particular sound to be triggering or annoying, then it is very interesting to investigate.
"It is also appropriate to stay away from sounds that interfere with your relaxation," adds the founder and chief executive officer of JMD Wellness Sdn Bhd.
In a traditional sound bath experience, different Himalayan singing bowls — a type of instrument that emits different sounds based on the vibrations made by a mallet — are used.
There could be as many as 40 Himalayan singing bowls used within a sound bath with different tones and frequencies.
Other instruments include tuning forks, gongs and crystal singing bowls .
Syed Muhammad says a provider trained in sound bath musical techniques will use one or several instruments to create soothing, binaural beat vibrations.
As sound slows the heart and respiratory rate, it can create a therapeutic and restorative effect on the mind and body, he adds.
Studies have found that sound baths can have positive effects on mental health and physical pain.
Since stress is associated with many health conditions, engaging in sound baths might be a good preventive strategy to reduce the risk of chronic conditions, explains Syed Muhammad.
Sound baths also help promote deeper sleep and less stress, as evidenced by one 2017 study in the 'Journal of Evidence-Based Complementary and Alternative Medicine', which concluded that sound therapy is effective in treating sleep disorders such as insomnia.
Syed Muhammad says it can also be effective in relieving pain. The vibrations produced by the instruments can penetrate the body, stimulating the release of endorphins, which are the body's natural painkillers. This can help reduce symptoms of pain and discomfort.
But perhaps its biggest role is in reducing stress and anxiety levels. Since sound therapy can induce a state of deep relaxation that helps reduce the production of stress hormones in the body, it leads to a reduction in symptoms of anxiety, such as racing thoughts, restlessness and irritability.
Since stress relief enhances concentration and focus, sound therapy ultimately helps reduce distractions and promote a sense of calm and relaxation, making it easier for us to focus on tasks and improve cognitive performance.
SOUND THERAPY — HEALING AND RESTORING
• Suitable for adults and children (aged 8 and above)
• The sound selected normally has a distinct vibration and soothing effects to provide a stable frequency for fluctuating brain waves.
• When you settle in for your sound bath, you lie down with a blanket and an eye mask, and allow stillness to wash over you.
• The sounds begin to provide a stable frequency for fluctuating brain waves to latch on to and this allows you to 'down-shift' from your normal beta state (normal waking consciousness) to alpha (relaxed consciousness), and even reach theta (meditative state) and delta (sleep, where internal healing can occur).