A sound bath at home, yours free to keep.

How to do a sound bath at home

In Lissa, an hour-long sound bath at home comes to you: singing bowls over a low hum and distant, wordless voices, never the same twice. Press play above, then set the room up the way a studio would.

• Lie down somewhere you can stay for an hour. Your bed, the sofa, a mat with a blanket over you. You cool down lying still, so make the room a little warmer than feels right. Phone face down, notifications off.
• Speaker or headphones, your choice. A speaker fills the room the way a studio does. Headphones put the bowls right beside you and keep the hour yours when someone else is home. Either way, keep it at a level you could talk over.
• Breathe slowly for the first few minutes. About six breaths a minute, in for four and out for six, lets your heart rate swing with the breath, which is what the slow-breathing trials measure. Then let the breath go and let the bowls take over. When you'd rather be led, Breathe paces it for you.
• Give it the hour. Studio sessions run about sixty minutes, and the body takes its time: in a trial of fifty people, a fifty-minute singing-bowl session had the body's relaxation response level with a control group at fifteen minutes, ahead of it by thirty, and still there at forty-five. Short on time? Squall is the storm in thirty minutes.
• Stay for the silence. Every shape in Lissa comes back up slowly and ends in silence. Lie there a minute, then sit up slowly. The silence after the bowls is where the quiet goes deepest.

What a sound bath is

A sound bath is an hour of lying down while long tones wash over you: singing bowls of quartz or metal, gongs, chimes, sometimes a voice. There's no melody to follow and nothing to do. The sound rises, holds, and falls away, and the session brings you back before it ends, which is the shape almost every guided practice shares, from clinical hypnosis to yoga nidra. People call it sound healing. What it is, in the room, is an hour of rest with the sound as the thing to rest on.

The sound bath benefits the studies have measured are the calm kind. In the singing-bowl EEG study, 34 people were wired up through twenty minutes of bowls, and their brain activity settled during the sound and settled further in the ten minutes of silence after it. In a study of musicians and non-musicians, pauses dropped at random between pieces of music lowered heart rate, blood pressure and breathing below where continuous slow music took them. And behind it sits one of the best-supported findings in the field: across 104 trials, listening to music lowered stress, in the body and in how people felt.

Many sound baths bring in the Solfeggio tones, nine pitches from 174 to 963 Hz with 528 Hz the best known. In small trials, five minutes of piano music tuned to 528 Hz lowered a stress hormone in nine adults, and an hour a day of sound meditation with 528 Hz audio, bowls and gongs left 100 adults less anxious after four weeks. The history and the numbers are in the Solfeggio frequencies explained. In Lissa, all nine play as pure, steady tones you can set under the bowls.

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Everything in Lissa for an hour with Watershed

A shape for the hour you have. Basin goes down to a long, still floor and back up gently, the shape most sound baths take. Tide is swells that come and go for most of the hour, then a quiet stretch of still water. Storm builds, breaks, and drops into deep water before you surface. Squall is the storm in thirty minutes, and Summit climbs to a peak and rests there.

Something to watch, if you want it. Tap the visual and Magma fills the screen, slow and molten, for an hour of something to look at. Or close your eyes, and it's just you and the bowls.

Say what you're after. Tell Arrange "I want to take a sound bath" and the session is ready before you've lain down.

The bowls, mixed your way. Set a Bronze Bowl from the sound library over Watershed and a Solfeggio tone under it, each at its own volume, and save the mix you like.

It brings you back. Whatever the shape, the sound comes back up slowly and ends in silence, in its own time.

For a shorter evening. When an hour is more than the night has, put the phone down and let the day wait with Relax: warm, slow music for thirteen, twenty-five or forty-four minutes, and a candle that burns down the time.

Before you start.

What does a sound bath do?

It gives you an hour of rest with nothing to follow, and the body uses it. In the studies above, brain activity settled during the bowls and more in the silence after, and the body's relaxation response had moved by the half hour. The name people give it, sound healing, promises more than the trials have tested; what they have tested is that you come out calmer. Some people cry, and studio guides say that's an ordinary week: whatever you've been carrying tends to surface when there's nothing to do for an hour.

Is a sound bath a meditation?

It's the easy kind. You lie down, the sound gives your attention somewhere to rest, and when your mind wanders you come back to the bowls. There's no technique to get right, which is why people who find sitting meditation hard often find a sound bath easy.

What bowls, tools and instruments are used in a sound bath?

Singing bowls of quartz crystal or metal, gongs, chimes, tuning forks, and sometimes the voice. Each holds a tone far longer than an instrument with a melody would, which is the point: there's nothing to follow. Watershed is singing bowls and soft, distant voices over a warm hum, and the sound library adds a Bronze Bowl and the nine Solfeggio tones to set beside it.

Can you take a sound bath for sleep?

Yes. Lie down with Basin at bedtime: it takes you down to a long, still floor and ends in silence, which is a good place to be when you're nearly asleep. In a Cochrane review of 13 trials, music at bedtime for about 36 minutes improved how people rated their sleep by 2.79 points on a 21-point scale. If you'd rather the sound stop once you've drifted off, a Sleep session's Fall Asleep does that in thirty minutes.

Who should not do a sound bath?

Studios ask anyone with a pacemaker, epilepsy or a sensitivity to sound, and anyone pregnant, to check with their doctor first, mostly because of the volume in the room and bowls placed on the body. At home, with the volume low and nothing on you, the hour is as gentle as you make it. If lying still for an hour leaves you more wound up, that's a known response to relaxation, and a shorter shape or a few minutes of slow breathing first helps.

Can I get a sound bath free?

Yes. Watershed plays at the top of this page, and it's yours to keep free when you choose it as your free soundscape. Lissa is coming soon. Join the waitlist and learn how to get Lissa Premium free at launch.