If you’ve ever felt your shoulders creeping towards your ears by 3 p.m., you’ve met cortisol. It’s one of the body’s main stress hormones—brilliant when you need to spring into action, less helpful when it refuses to switch off. Cortisol gets blamed for a lot, but it’s actually very useful, so our aim shouldn’t be zero cortisol – we’re looking for balance.

What is Cortisol, exactly?

Made by your adrenal glands, cortisol follows a daily rhythm: higher in the morning so you can wake up and start your day, lower by evening to you can rest and sleep (allegedly). In sensible amounts it supports energy, blood pressure, memory, and even immunity. Cortisol is not the villain of the piece; the problem is when levels remain high – due to deadlines, doomscrolling, constant multitasking. Chronically raised cortisol means your body sits in a low-level “fight-or-flight”.

Why would we want to lower cortisol?

When cortisol stays high for too long, people commonly report poor sleep, tension, brain fog, cravings, and a general sense that they’re living on their last nerve. Gently lowering cortisol towards its natural baseline helps the body shift out of “fight-or-flight” and back into “rest-and-digest”, where digestion improves, breathing deepens, muscles soften, and the mind feels safer to switch off. Imagine having energy for the day, without the constant edge, and with a side of patience!

Where does sound healing come in?

Sound healing (or sound therapy) uses soothing tones, harmonics and rhythms to help the nervous system downshift. Think of sound healing as a gentle hand on the shoulder. Slow, steady tones give your nervous system a clear message: “You’re safe.” Your breath starts to lengthen. Your heart rate eases. Muscles get the memo. Biology does the rest. Here’s the simple version:

• Your body listens. Slow, steady sound gives the brain a predictable, calming signal.
• Breath follows sound. As sounds lengthen and soften, breathing often becomes slower and deeper.
• Nervous system responds. Slower breath and gentle vibration encourage a parasympathetic response (the body’s natural calm mode), which is associated with lower stress chemistry, including cortisol.

No mysticism required; just physics, physiology, and a bit of kindness to your senses.

Instruments that help (and how they feel)

• Himalayan singing bowls: Produce long, stable tones and gentle vibrations. Great for grounding a racing mind and softening neck and shoulder tension.
• Gongs: Rich, layered sound that you feel as much as hear, like a warm sonic duvet. Excellent for quietening the mind.
• Crystal bowls: Clear, bell-like tones that can help create room to breathe in the head and chest, ideal when you feel compressed or stuck.
• Tuning forks: Used near the body, they offer focused, precise vibration. Helpful for jaw, sinus or shoulder tightness and for settling the breath.
• Ocean drum & soft frame drums: Gentle, wave-like or heartbeat-style rhythms that speak to the body’s love of steady pattern; wonderful for anxiety and emotional settling.
• Chimes & koshi bells: Delicate, uplifting sounds for the finishing touch, like opening a window to fresh air.
• Voice & humming: Yes, your own voice counts. Humming is a pocket-sized tool that stimulates the vagus nerve and settles the system.

What does a session look like?

You’ll usually lie down (or sit comfortably) while your practitioner plays a selection of instruments in a carefully paced sequence. There’s nothing to “do” but notice. Most people report slower breathing, a sense of warmth or gentle vibration, and a pleasantly heavy-light feeling, like a nap without the drool (and your practitioner will ignore any gentle snoring!). Afterwards, water, a few deep breaths, and a calm re-entry are encouraged.

Tiny at-home resets (no gong required)

1. Two-minute hum: Lips closed, breathe through the nose, hum your exhale. Feel the face and chest buzzing. That’s your nervous system unclenching.
2. One note, one minute: Play a single sustained tone (a bowl, a chime app, a piano key). Let your breath match its length.
3. Steady tap: Tap a slow, even beat over your heart for three minutes. Bodies love rhythm; your breath will follow.

Safety notes

Sound work is gentle, but everyone’s system is unique. Any practitioner worth their salt will check the following with you before your session – pregnancy (sound healing is not advised in the first trimester), mental health, metal implants, areas of tension, and a number of other conditions, so that they can tailor the session for you, or advise if they can’t treat you. If you live with migraines, tinnitus, or a sound sensitivity let your practitioner know too. Comfort comes first—earplugs are allowed, and eyes-open is perfectly fine.

The bottom line

Cortisol helps you meet the day; sound helps you release it. Regular exposure to soothing, steady sound gives your nervous system multiple “green lights” to relax—supporting healthier stress responses, easier sleep, and a kinder inner climate. Think of it as hygiene for your headspace: simple, rhythmic, and surprisingly effective.