The Power Of Sound.

This week’s blog was inspired by a recent chat in one of the peer groups surrounding the sonic artist, Yuri Suzuki.

The discussion was based around Yuri Suzuki views that modern sounds are harsh and cause us to feel stress.

I’m writing this as I travel on the underground through London. From the loud and harsh mechanics of the trains clanking against tracks to the muffled public service announcements, none of these sounds around me right now are particularly soothing. From this realisation, I decided to explore how sound itself can help our wellbeing.

It is well established that music can enhance mood and promote relaxation but recent research has shown that specific sound-based interventions, such as white noise, and nature sounds (alongside music) can also effectively reduce stress and support our mental well-being, as in this article on the Science Direct website - 'Effects of Sound Interventions on the Mental Stress Response in Adults: Scoping Review'.

Stress is a part of everyday life, but too much of it can be harmful to our mental and physical health. Over the years, researchers have been looking for non-invasive ways to help people manage stress, and sound therapy has emerged as a potential solution. This study gathered existing research on sound interventions and examined their effectiveness in reducing stress responses.

So what exactly are 'sound interventions'? Simply put, they include anything from listening to calming music to using specific frequencies or background sounds to influence mental states.

Some of the most common types include:

• Music therapy, a structured use of music to promote relaxation and emotional well-being alongside clinical interventions (pretty standard this one).

• White noise, continuous, static-like sounds that mask background noise and promote focus or relaxation. 

• Binaural beats, sounds that use slightly different frequencies in each ear to potentially alter brainwave activity (contentious!).

• Nature sounds, audio of waves, birds, rain, or other natural environments that create a calming effect (this doesn’t include the Rooks that wake me up every morning with their death screams!).

  
  

The study found that different sound interventions can have real benefits when it comes to reducing stress. They found that music therapy consistently reduces stress levels, whether it’s classical music, ambient tunes, or personalised playlists. Listening to music has been linked to lower heart rates, reduced cortisol (the stress hormone), and overall relaxation. We all know this by now though don’t we?

When it comes to Binaural beats, the science is a bit murky but it may enhance focus and relaxation. Some studies suggest that listening to these beats can shift brainwave activity into a more relaxed state, similar to meditation. Perhaps!

White noise can also help with focus and sleep. Many people find that white noise helps drown out distractions, improving concentration and promoting better sleep quality.

Lastly, nature sounds have been found to create a sense of calm. Hearing rain, waves, or birdsong can lower stress levels, possibly because these sounds mimic environments where humans feel safe and relaxed.

So why do all of these sounds have such a powerful effect on stress? The researchers explain that sound influences our autonomic nervous system, which controls involuntary functions like heart rate and breathing. For example, relaxing sounds can help shift the body from a state of high alert (the 'fight-or-flight' response) to a calmer, more balanced state.

Additionally, sound affects brainwave activity. For example, slow-tempo music and certain sound frequencies can encourage the brain to enter a more relaxed, meditative state. This makes sound therapy a great tool for stress management, especially when combined with mindfulness or deep breathing techniques, but maybe not the sounds of the London underground or Rooks.

My advice would be to get outside and open your ears to nature rather than Kentish Town! Or put on some white noise or binaural beats... even if you have to use the dreaded ‘S’ digital music platform. Actually don’t use the ‘S’, find any other method if possible, at least the music makers or sound designers may then get a chance to pay their bills... We all know financial precarity smashes mental health to pieces, we all know the ‘S’ digital music platform treats musicians as ‘content’ makers. Oops! 

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Adam Ficek hosts a monthly show 'Tonic Music' on Totally Wired Radio, where he talks to various guests about music and mental health. You can listen again to any of the previous show on the Tonic Music Mixcloud page.