When was the last time you relied on your sense of hearing to interpret the world around you? Close your eyes and listen. Just listen. Notice what you hear. Notice how you feel just listening.
What we hear impacts our mood. In fact, recent research has found that the sounds in our environment have a direct impact on our nervous and cardiovascular systems. Listening to nature sounds or sound bowls, for example, can induce relaxation and calm anxiety. Thanks to YouTube and the generosity of many artists, we can engage in these practices anywhere and anytime at no cost.
Singing bowls
I have used the YouTube video below to fall asleep and help me return to sleep when I wake in the middle of the night. Tibetan singing bowl sounds have been found to improve heart rate variability and self-reported anxiety as well as increase alpha brain waves which are present when we are relaxed and aware.
Nature Sounds
I have used the YouTube video below when feeling overwhelmed or stressed at work. If I can take even 5-minutes to close my eyes, listen, and immerse my brain in the woods, I return to work refreshed and renewed. Listening to nature sounds with the eyes closed for 3 minutes has been found to improve oxygen blood levels, heart rate, and feelings of comfort and relaxation.
Summary
We can use our ears and sense of hearing to optimize our health and well-being in as little as 3 minutes a day. While there are many options you can try, singing bowls and nature sounds can be easily accessed online and might be worth a try!
The Self-Care Solutions newsletter allows you to personalize your approach to health and wellbeing. It offers you choices. Safe choices. Evidence-based choices. The articles allow you to try on different options and see what works for you. Think of each as an invitation.
While not a substitute for care by your medical team, we’re here to support you in your quest for wellbeing!
Interested in Hero’s Journey Coaching? Contact me at ruthannrusso@gmail.com or visit https://ruthannrusso.com/be-coached/
Reference links
Relaxation response induced by Tibetan singing bowls
Sound healing for mood and emotions
Effects of nature sounds on relaxation
Dr. Ruthann Russo, PhD, DAc
My clinical qualifications include a Doctorate in Acupuncture (DAc) from Pacific College of Health Sciences and a PhD in Integrative and Mind-Body Medicine from Saybrook University. I am nationally triple board-certified in Acupuncture, Lifestyle Medicine, and Health Coaching and earned certifications in Interactive Guided Imagery®, Facial Acupuncture and Microneedling, Yoga, Yoga Nidra teacher training, Acupuncture for Cancer Patients, Acupuncture for Detoxification, Mindfulness-Based Stress Reduction (MBSR), and HeartMath Biofeedback.
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