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Re-Balance Your Body & Mind: 2 Ways Sound can Help You Sleep, Live & Feel Better

Writer's picture: Vanessa ManserghVanessa Mansergh

As a sports massage therapist in my 20s, I recognised the need to relax my clients to be more effective at releasing muscle tension and joint restrictions. I experienced the effectiveness of the vibration from sound instruments being played over my body and introduced it into a Clinical setting. Sound by-passes the brain and a busy mind aiding deep relaxation. It is already used regularly in medical settings - such as ultra sound (high frequency) used by health professionals to diagnose, monitor and treat medical conditions and to scan an unborn baby in the womb. I believe sound is a way to rest and re-balance a body that is facing long-term stress or a chronic illness like chronic fatigue syndrome, chronic insomnia or chronic back pain.


What is Sound therapy?

Sound healing instruments like the Tibetan bowl, hand drum, gong and bells create vibrations when played. Whether played directly on the body or away from the body, the vibrations are tangible. The oscillation, or resonance of molecules tiggered by the vibrations cause alternating compression and relaxation of cells in the body. It could be compared to a form of massage at a cellular level, relaxing muscle and organ tissue. It can be both activating and relaxing.






Ways Sound Can Benefit the Body and Mind

Sound is a gentle but powerful modality to treat the body and the mind and can restore balance and health. Here are some examples of ways it can help using specific sound instruments.


Sound has to be played at least 20cm away from the body if you have any metal (implants, pace makers, pins). It is contraindicated if you are pregnant or have auditory epilepsy.


Alleviate arthritic pain in joints (Pic 1): by playing a weighted tuning fork with a rubber bottom around the painful area such as a shoulder or knee joint, it can help shift the pain.

Calm the mind (Pic 2): if you have a very busy, stressful life, are quite wired from lack of sleep or are experiencing long-term pain there is a need for time to relax and de-stress. By tapping a single Tibetan bowl and listening to the sound you can cut through that mind chatter and find a certain peace.

Release built-up tension: if you have experienced a trauma, your emotions can be held in parts of the body. By creating a dissonance with two Tibetan bowls that are not in harmony with each other at the same time you can start to release this stored negative energy in the body.

Finding stillness (Pic 3): much like spending times meditating whether it is walking in nature or sitting still, by listening to the sustained sound of the gong you can find a deep grounding and centring. This can be very recharging.



2 Practical Ways to Benefit from Sound



Your voice is a sound instrument too so you don't even need to buy a sound instrument to get the benefits of sound. Here are two ways to use your voice to help you breathe deeper, sleep better and feel energised:


  1. Join a singing group or mantra chant: When we are engaged in singing, chanting or toning our exhalation becomes longer than the inhalation as we control the amount of breath we release to control our voice. This tends to activate the parasympathetic response in the Autonomic Nervous System (ANS). Consequently we feel more relaxed. Singing reduces stress and promotes bonding with others by decreasing the level of cortisol and adrenaline (stress hormones). It also increases the level of oxytocin, which releases endorphins, raising the pain threshold as well as a sense of elation.


  2. Seated Gigong Exercise with sound (Pic 3, seated): to help calm a busy mind and promote better sleeping habits, practise this daily before bed. Sit in a chair or on a bed with feet directly below knees on the floor. Circle your arms out to the sides and up above your head, turn your palms to face the floor and slowly lower them down towards your lap. Repeat with a "HEEEE" sound softly on your exhale. After a few times, rest your palms on your thighs and observe any changes. You may feel more centred and grounded. If not, try a few more times and enjoy a more mindful sleep.


In Summary

Sound therapy is used in both Clinical and Complementary settings. It is a gentle but powerful modality to treat the body and the mind and can restore balance and health. The vibration experienced by the playing of sound instruments can have the added benefit of lowering stress, blood pressure and improving sleep quality and overall wellbeing. It can also be experienced through singing, chanting and toning.


If you'd like to experience deep relaxation with sound, please book a wellness 1:1 session with me. It will be held in my Garden Sanctuary in Goring. Book via the contact form here.


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