Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.
Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at Stanford University have said that “listening to music seems to be able to change brain functioning to the same extent as medication.” They noted that music is something that almost anybody can access and makes it an easy stress reduction tool.
So what type of music reduces stress the best? A bit surprising is that Native American, Celtic, Indian stringed-instruments, drums, and flutes are very effective at relaxing the mind even when played moderately loud. Sounds of rain, thunder, and nature sounds may also be relaxing particularly when mixed with other music, such as light jazz, classical (the “largo” movement), and easy listening music. Since with music we are rarely told the beats per minute, how do you choose the relaxation music that is best for you? The answer partly rests with you: You must first like the music being played, and then it must relax you. You could start by simply exploring the music on this web page. Some may relax you, some may not. Forcing yourself to listen to relaxation music that irritates you can create tension, not reduce it. If that happens, try looking for alternatives on the internet or consult with Counseling Service staff for other musical suggestions. It is important to remember that quieting your mind does not mean you will automatically feel sleepy. It means your brain and body are relaxed, and with your new calm self, you can then function at your best in many activities.
Experiment now. Experience a “sound bath” and let the music carry you away
The links below each open relaxing musical selections in YouTube.
A Moment of Peace Meditation
Aneal & Bradfield, “Heaven and Earth Spirits” track from Life & Love). Lovely contemporary piano music with accompanying instruments and nature scenes.
Echoes of Time
C. Carlos Nakai from the Canyon Trilogy. Serene Native American flute music, with a picture of Nakai backlit by the sun at the Grand Canyon.
The Winding Path
Ken Kern from The Winding Path. Highly rated, beautiful piano music with accompanying instruments with pictures of exquisite flowers and plants.
Classical Indian Music for Healing and Relaxing
Gayatri Govindarajan, “Pure Deep Meditation” track. Lovely and rhythmic music played on the veena, the most ancient of the Indian plucked-instruments, with nature scenes.
Angels of Venice
Angels of Venice from Music for Harp, Flute and Cello. Classical with 3 instruments with nature pictures.
Earth Drum
“Spirit Vision,” (David & Steve Gordon. Serene and lovely contemporary Native American informed-drumming music utilizing Taos Log Drum and Incan Pan along with other instruments and ocean/forest nature scenes.
Buddha Spirit
Aneal & Bradfield from Light & Love. Reflective but strong contemporary music utilizing various instruments and occasional humming voices with colorful oscillating fractals
Spa Relaxing Music
Tranquil contemporary instrumental with piano and a fixed candle light.
Relaxation Music: 1-Hour Meditation Candle
Serene contemporary instrumental with piano and one flickering candle.
Sleep Deeply
Dan Gibson. Nature sounds and instrumental, tranquil sleep music.
Weightless
Marconi Union. The sounds on this video are carefully arranged harmonies, rhythms, and bass lines that help slow a listener’s heart rate, reduce blood pressure, and lower levels of the cortisol stress hormone.
The way you spend your morning can add a certain flavor to the rest of your day. When things start out feeling stressful, you can experience a “downward spiral” of negative events and stressful responses. (If this has already happened to you today, learn how to turn around a bad day.)
Conversely, if you start off your day from a place of feeling centered, you will be better able to handle what comes and enjoy the rest of your day to a fuller extent.
Here are some healthy lifestyle habits to incorporate into your morning routine that can leave you better able to handle the stress you experience. Try one or several, and experiment until you find what suits you.
Put On Some Music
Music therapy has been shown to reduce stress and has a positive effect on health. You don’t need a therapist to enjoy some of the benefits music has to offer.
Listening to music as you get ready and start your day will create positive energy and a soothing sense of peace (or a sense of fun, if you play party music).
Music can compliment other healthy lifestyle habits, adding a sense of peace to a yoga workout, putting a spring in your step on a morning walk or stimulating your mind as you write in your journal.
Relax in the Shower
Many of us shower in the morning though we often rush through it because we need to get on with our day. Why not take a few extra minutes and get into the right frame of mind?
As you let the warm water loosen your muscles, think about the possibilities that lie ahead, think about what you have to be grateful for in life and remember this serene feeling.
When you encounter challenges through the day, just think back to this relaxed feeling. You may be able to approach your stressors from a more centered place.
Drink Green Tea
Sipping a warm cup of tea is a soothing activity that will help you prepare for the day ahead and feel nurtured. Green tea is loaded with antioxidants, so it’s a delicious and healthy lifestyle choice.
Eat a Balanced Breakfast
If you usually start the day with a bagel and coffee, know that breakfast is known as the most important meal of the day for a very good reason.
A healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress.
Without breakfast, you will be less resilient, both physically and mentally. Be sure to have plenty of protein and fruit, not just caffeine and empty calories!
Write in Your Journal
Journaling has many health and stress management benefits and can also lead to increased self-awareness. Writing once a day can help you feel focused, process negative emotions and solve problems.
Take a few minutes to reflect on what you enjoyed about the day before, focus on what you hope to achieve in the day ahead, or just write about what you are grateful for right now.
Take a Morning Walk
Walking has so many health benefits, the stress management benefits are practically just gravy! A morning walk can get you ready for your day, help you sleep better at night, lower your stress level and reduce your risk of numerous health conditions. If you bring a dog with you, you’ll be lavished with attention as well!
Do a Little Yoga
You were promised six strategies, but I’m giving you a bonus because it’s such an effective stress reliever.
For a healthy body and peaceful mind, few activities give as much bang for your buck as yoga. Combining all the goodness of several stress management techniques (diaphragmatic breathing, meditation, stretching and more) yoga provides some of the best stress management and health benefits you can find in a single technique.
A good way to start your morning is by doing a series of yoga poses called Sun Salutations.
