Use Sound for Therapy

There are a variety of sound therapies that are shown to improve an individual’s well-being. Sound therapies can reduce stress, increase blood circulation, and alleviate symptoms of depression, to name a few. For example, studies reveal that humming may improve sinusitis and respiratory issues. By humming, you are increasing the flow of blood and oxygen to your nasal cavities, which can decrease nasal and respiratory infections. Furthermore, singing bowls may decrease your heart rate, slow down your breathing, and thus, increase your overall sense of well-being. Daily mantras can also help you focus and motivate you to reach your goals.

Steps

Humming and Chanting Your Way to Health

  1. Hum to yourself. If you suffer from sinusitis and upper respiratory issues, try humming to yourself. A study conducted by a Swedish researcher found that humming increases ventilation in the paranasal sinus cavities. The increased flow of oxygen promotes healthy blood circulation in the paranasal sinus cavities, and thus, can decrease sinus and respiratory infections.[1]
    • Find a quiet place. Close your eyes, straighten your neck and spine, and relax your shoulders. Gently touch your lips together and relax your jaw. Take a deep, slow breath in. As you exhale, create an “mmm” sound without opening your lips. Hum for the length of your exhale. Continue the breathing and humming for a minute. Eventually work your way up to 15 minutes.[2]
  2. Chant “OM” or “AUM.” Chanting has been used by many cultures throughout history to uplift the spirit. Today, research studies reveal that chanting can stabilize your heart rate, improve circulation, lower your blood pressure, produce endorphins, and aid the process of metabolism.[3]
    • Take a deep breath in. As you exhale, chant the sound “OM” or “Aaa-Uuu-Mmm.” If you chant “AUM,” feel the “Aaa” in your stomach, the “Uuu” in your chest, and the “Mmm” in your head. When you run out of breath, breathe in again and repeat the chant.[4]
  3. Use toning as a form of therapy. Toning is slightly different from humming and chanting. While chanting is used as a general therapy for the whole body, you can use toning to direct healing to certain areas of your body. For example, if you have a problem with your stomach, and you know the sound relating to the stomach, you can activate the healing process by chanting the sound and directing the vibration to your stomach area. You can promote healing in certain areas of your body by humming:[4]
    • "Mmm" for the sinuses.
    • "Nnn" for the ears.
    • "Eemm" for the eyes.
    • "Lmm" for the nose.
    • "Pamm" for the stomach.
    • "Ma" for the heart.
    • "Kaa-Gaa-Gha" for the throat.
    • If you do not know the specific sound for a body part, then hum or chant any of the vowel sounds. Direct its vibration into the area of the body that needs healing.

Using a Singing Bowl

  1. Purchase a singing bowl. You can purchase a metal or crystal singing bowl online. You can also visit your local apothecary; they might have singing bowls for purchase. A singing bowl sings when you run a felt-tipped mallet around the bowl’s edges. The vibrations produced by the bowl can slow down your breathing, heart rate, and brain waves. This can produce a deep sense of calm and well-being.[3]
  2. Hold the singing bowl and grasp the mallet. In the palm of your hand, hold the singing bowl. Then, grasp the mallet at mid-length with your palm facing downward, i.e., with all your fingertips facing downward and touching the wood. Gently tap the side of the singing bowl with the mallet. This is called warming up the bell.[5]
    • Hold smaller singing bowls, i.e., seven inches and under, on your fingertips.
  3. Rub the mallet clockwise. Using a full arm movement, like stirring a big pot, rub the mallet clockwise along the outside edge of the bowl’s rim. Use even pressure as you rub the mallet on the outside edge of the bowl’s rim. Make sure the mallet is positioned vertically, i.e., straight up and down.[5]
    • It is not a wrist movement, but a full arm movement.
    • Remember to apply pressure. The friction of the mallet against the singing bowl’s outer rim is what produces the vibration and the sound.
    • Try not to go too fast. Let the sound build up slowly as the bowl picks up the vibrations.

Improving Your Health with a Mantra

  1. Clear your mind. Sit in a quiet place and close your eyes. Take a few deep breaths by inhaling and exhaling. Let any distractions in your mind dissipate before you begin.[6]
    • Let your thoughts gradually disappear by focusing on your breathing. Focus on the inhale and exhale of your breath and the sensations that it produces in your body.
  2. Set your intention. Do you want to reduce stress, increase positive feelings, or decrease depression? Whatever the reason, remind yourself and be clear to yourself why you are using your mantra. Keep your intention positive, and make it short term, as opposed to long term.[6]
    • For example, if it is to reduce stress, you can set your intention by saying, “I will be more relaxed this week.”
    • You can also set your intention by saying, "I intend to forgive others, as well as myself," "I intend to be grateful and happy," "I will be open to new ideas," "I will treat others the way that I would like to be treated," or "I intend to help another every day this week."
  3. Begin to say your mantra. You can say your mantra either out loud, or silently to yourself. Whether you say it out loud or silently, try to recite your mantra with feeling. Also, try to coordinate your mantra with your breathing.[6]
    • For example, coordinate the mantra with your breathing by saying it after each exhale.
    • If you are using the mantra to heal a specific part of the body, place your awareness on that part of your body as you say the mantra.
    • Continue breathing and repeating your mantra for one minute.
  4. Sign-up for a sound therapy treatment. You can also sign-up for a sound therapy treatment administered by a professional, or someone certified in sound therapy. The treatments can be done either in groups, or one-on-one. Search online for local professionals who offer treatments.[7]
    • Also check the postings and listings at your local library, coffee house, or yoga studio to find professionals that offer sound therapy treatments.

Tips

  • Classical music and nature sounds can also promote relaxation and reduce stress.[3]

Sources and Citations

  1. ↑ http://growyouthful.com/remedy/humming-voice.php
  2. ↑ http://thehealthylivinglounge.com/2009/08/06/12-instant-benefits-of-humming-daily/
  3. ↑ 3.0 3.1 3.2 https://experiencelife.com/article/the-healing-power-of-sound/
  4. ↑ 4.0 4.1 http://www.chopra.com/articles/how-to-use-sound-to-heal-yourself
  5. ↑ 5.0 5.1 http://www.bodhisattva.com/playing.htm
  6. ↑ 6.0 6.1 6.2 http://www.freemeditationinfo.com/meditation-instructions/mantra.html
  7. ↑ http://www.mindbodygreen.com/0-17515/what-you-need-to-know-about-sound-healing.html
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