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Singing bowls, sound meditation and music-based interventions

Sound Therapy & Sound Baths

C – Emerging (singing bowls / sound baths) · B – Moderate (music interventions)11 verified peer-reviewed articles

WHAT THE RESEARCH SHOWS

Sound baths are one of the fastest-growing wellness offerings, and the research is catching up. Three systematic reviews (2020 and two in 2025) have examined singing bowls. Their results consistently point toward reductions in anxiety, tension and negative mood, and in some studies increases in HRV and decreases in heart rate and blood pressure. The best single study is a 2023 randomized trial in which one session of Tibetan singing bowl sounds increased HRV and reduced self-reported anxiety more than progressive muscle relaxation or a wait-list control. A randomized crossover study found greater drops in blood pressure and heart rate when a singing bowl preceded guided relaxation. Related evidence: the music-intervention research base is far larger. A meta-analysis of 104 RCTs (9,617 participants) found music reduces physiological stress (heart rate, blood pressure, hormones) and psychological stress. A 2026 meta-analysis of 24 RCTs found music increased parasympathetic HRV markers. This evidence is labeled "adjacent": it supports the plausibility that structured sound can calm the nervous system, but it is not direct evidence for sound baths.

the studies,

READ THE EVIDENCE

11 of 11 studies

C – EmergingTibetan singing bowls increased HRV and reduced anxiety (RCT)Randomized controlled trial (single session) · Parasympathetic / anxiety

IN PLAIN LANGUAGE

In a randomized trial, one 45-minute Tibetan singing bowl session increased heart rate variability and reduced anxiety more than a standard muscle-relaxation exercise or no intervention.

Study type
Randomized controlled trial (single session)
Who was studied
50 adults with high state anxiety (non-clinical)
Outcome area
Parasympathetic / anxiety
Key finding
The singing bowl group showed increased HRV and changes in EEG alpha power compared with progressive muscle relaxation and wait-list. Both active groups reduced anxiety, with the effect more evident for singing bowls.
Evidence grade
C – Emerging
Limitations
Single session; small sample; non-clinical population.
Citation
Rio-Alamos C, Montefusco-Siegmund R, Cañete T, Sotomayor J, Fernandez-Teruel A. Acute Relaxation Response Induced by Tibetan Singing Bowl Sounds: A Randomized Controlled Trial. Eur J Investig Health Psychol Educ. 2023;13(2):317-330.
PubMed 36826208DOI 10.3390/ejihpe13020024
C – EmergingSinging bowl before relaxation lowered blood pressure and heart rate (crossover RCT)Randomized crossover study · Parasympathetic / BP

IN PLAIN LANGUAGE

Adding 12 minutes of singing bowl sound before a guided relaxation led to larger drops in blood pressure and heart rate than starting in silence.

Study type
Randomized crossover study
Who was studied
51 adults in a community counseling practice
Outcome area
Parasympathetic / BP
Key finding
Twelve minutes of singing bowl sound before guided relaxation produced a greater decline in systolic blood pressure (p = .044) and heart rate (p = .003) than silence.
Evidence grade
C – Emerging
Limitations
Short-term; small; single session.
Citation
Landry JM. Physiological and psychological effects of a Himalayan singing bowl in meditation practice: a quantitative analysis. Am J Health Promot. 2014;28(5):306-9.
PubMed 23941101DOI 10.4278/ajhp.121031-ARB-528
D – InsufficientSinging bowl meditation reduced tension, anger and fatigue (observational)Observational pre–post study · Tension

IN PLAIN LANGUAGE

After a singing bowl meditation, participants reported feeling less tense, angry, tired and low, especially people trying it for the first time. With no comparison group, this study shows promise but not proof.

Study type
Observational pre–post study
Who was studied
62 adults (mean age 49.7)
Outcome area
Tension
Key finding
After sound meditation, participants reported significantly less tension, anger, fatigue and depressed mood (all P < .001). People new to the practice had the largest reduction in tension.
Evidence grade
D – Insufficient
Limitations
No control group; self-report only.
Citation
Goldsby TL, Goldsby ME, McWalters M, Mills PJ. Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. J Evid Based Complementary Altern Med. 2017;22(3):401-406.
PubMed 27694559DOI 10.1177/2156587216668109
D – InsufficientSystematic review: health effects of singing bowls (2020)Systematic review · Tension / parasympathetic

IN PLAIN LANGUAGE

The first systematic review of singing bowls found early signs of benefit but concluded the evidence was too limited to make recommendations. It is included here for transparency.

Study type
Systematic review
Who was studied
4 peer-reviewed studies
Outcome area
Tension / parasympathetic
Key finding
Studies reported improvements in anxiety, tension, blood pressure, heart rate and respiratory rate. Given few studies and risk of bias, the authors could not yet recommend singing bowl therapies.
Evidence grade
D – Insufficient
Limitations
Only 4 studies; low-level designs.
Citation
Stanhope J, Weinstein P. The human health effects of singing bowls: A systematic review. Complement Ther Med. 2020;51:102412.
PubMed 32507429DOI 10.1016/j.ctim.2020.102412
C – EmergingSystematic review: therapeutic effects of singing bowls (19 studies, 2025)Systematic review (PROSPERO-registered) · Tension / anxiety

IN PLAIN LANGUAGE

An updated review of 19 studies suggests singing bowl sessions may help reduce anxiety and low mood and support better sleep. The research base is growing but still limited.

Study type
Systematic review (PROSPERO-registered)
Who was studied
19 clinical studies from 8 countries (9 RCTs)
Outcome area
Tension / anxiety
Key finding
Singing bowls may have potential to reduce anxiety and depression and improve sleep quality and cognitive function across various patient groups.
Evidence grade
C – Emerging
Limitations
Mixed study designs, including case series.
Citation
Cai Y, Yang G, Liu Y, et al. Therapeutic effects of singing bowls: A systematic review of clinical studies. Integr Med Res. 2025;14(2):101144.
PubMed 40352083DOI 10.1016/j.imr.2025.101144
C – EmergingTibetan singing bowls: psychological and physiological effects (14 studies, 2025)Systematic review · Parasympathetic

IN PLAIN LANGUAGE

Across 14 studies, Tibetan singing bowl sessions were commonly linked to lower anxiety, a slower heart rate and higher heart rate variability, all signs consistent with relaxation.

Study type
Systematic review
Who was studied
14 quantitative studies in adults
Outcome area
Parasympathetic
Key finding
Most studies reported reductions in anxiety and depressive symptoms, increases in HRV and decreases in heart rate.
Evidence grade
C – Emerging
Limitations
No meta-analysis possible because of heterogeneity; limited follow-up.
Citation
Lin FW, Yang YH, Wang JY. Effects of Tibetan Singing Bowl Intervention on Psychological and Physiological Health in Adults: A Systematic Review. Healthcare (Basel). 2025;13(16):2002.
PubMed 40868617DOI 10.3390/healthcare13162002
C – EmergingSinging bowl sound lowered anxiety before angiography (balancing physiology)Quasi-experimental, two-group · Tension / anxiety

IN PLAIN LANGUAGE

Patients waiting for a heart procedure felt less anxious after listening to singing bowls, although their blood pressure and heart rate did not change compared with the usual-care group.

Study type
Quasi-experimental, two-group
Who was studied
60 patients awaiting angiography
Outcome area
Tension / anxiety
Key finding
State anxiety was significantly lower with singing bowl sound. Blood pressure, pulse and respiration did not differ from controls.
Evidence grade
C – Emerging
Limitations
Not randomized; single site.
Citation
Hasani Z, Mohammadi S, Karimi H. Investigating the Effect of Singing Bowl Sound on the Level of State-trait Anxiety and Physiological Variables of Patients Awaiting Angiography. J Perianesth Nurs. 2025;40(2):305-309.
PubMed 39115476DOI 10.1016/j.jopan.2024.04.012
D – InsufficientVirtual sound healing for generalized anxiety (feasibility study)Single-group mixed-methods feasibility study · Tension / anxiety

IN PLAIN LANGUAGE

A small pilot found that three virtual sound healing sessions were feasible and were followed by lower anxiety and stress. A randomized trial is planned.

Study type
Single-group mixed-methods feasibility study
Who was studied
15 adults with moderate-to-high anxiety (GAD-7 ≥ 10)
Outcome area
Tension / anxiety
Key finding
Three weekly virtual sound healing sessions were associated with significant reductions in anxiety, negative affect and perceived stress (p < .001).
Evidence grade
D – Insufficient
Limitations
Very small; no control group; biofield-based approach.
Citation
Jain S, McKusick E, Ciccone L, Sprengel M, Ritenbaugh C. Sound healing reduces generalized anxiety during the pandemic: A feasibility study. Complement Ther Med. 2023;74:102947.
PubMed 37023932DOI 10.1016/j.ctim.2023.102947
A – Strong (for music, not sound baths)Adjacent evidence: music reduces physiological and psychological stress (104 RCTs)Systematic review & two multilevel meta-analyses · Parasympathetic (adjacent)

IN PLAIN LANGUAGE

A large analysis of over 100 randomized trials found music reliably lowers heart rate, blood pressure, stress hormones and feelings of stress. This supports the idea that structured sound can calm the body.

Study type
Systematic review & two multilevel meta-analyses
Who was studied
104 RCTs, 9,617 participants
Outcome area
Parasympathetic (adjacent)
Key finding
Music interventions reduced physiological (d = .380) and psychological (d = .545) stress; largest physiological effect on heart rate (d = .456).
Evidence grade
A – Strong (for music, not sound baths)
Limitations
Evidence is for music interventions broadly, not singing bowls.
Citation
de Witte M, Spruit A, van Hooren S, Moonen X, Stams GJ. Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses. Health Psychol Rev. 2020;14(2):294-324.
PubMed 31167611DOI 10.1080/17437199.2019.1627897
B – Moderate (for music)Adjacent evidence: music increases parasympathetic HRV (24 RCTs)Systematic review & meta-analysis of RCTs · Parasympathetic (adjacent)

IN PLAIN LANGUAGE

Randomized trials show that listening to music shifts heart rate variability toward parasympathetic (calming) activity, especially in people dealing with stress or anxiety.

Study type
Systematic review & meta-analysis of RCTs
Who was studied
24 RCTs, 1,295 participants
Outcome area
Parasympathetic (adjacent)
Key finding
Music increased HF power (normalized units) and decreased LF power versus controls. The largest improvements were in people with stress, anxiety, fear or sleep disorders.
Evidence grade
B – Moderate (for music)
Limitations
Moderate overall evidence quality; music, not sound baths.
Citation
Zhang E, Wu X, Xu J, et al. Effect of music intervention on heart rate variability: a systematic review and meta-analysis of randomized controlled trials. Front Psychol. 2026;17:1750786.
PubMed 41822413DOI 10.3389/fpsyg.2026.1750786
B – Moderate (for music therapy)Adjacent evidence: music therapy for stress reduction (47 studies)Multilevel meta-analysis · Tension / stress (adjacent)

IN PLAIN LANGUAGE

Music therapy delivered by trained therapists had a meaningful effect on both physical and emotional measures of stress.

Study type
Multilevel meta-analysis
Who was studied
47 studies, 2,747 participants
Outcome area
Tension / stress (adjacent)
Key finding
Therapist-led music therapy showed a medium-to-large effect on stress-related outcomes (d = .723).
Evidence grade
B – Moderate (for music therapy)
Limitations
Larger effects in less rigorous designs; music therapy, not sound baths.
Citation
de Witte M, Pinho ADS, Stams GJ, Moonen X, Bos AER, van Hooren S. Music therapy for stress reduction: a systematic review and meta-analysis. Health Psychol Rev. 2022;16(1):134-159.
PubMed 33176590DOI 10.1080/17437199.2020.1846580

EDUCATIONAL DISCLAIMER

This library is for educational purposes and is not medical advice. Individual results vary. Consult a qualified provider before starting any new therapy. Citations were verified against PubMed on September 25, 2026.

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