From White Noise to Biofield Tuning: Is Sound Therapy the Next Frontier?

As anxiety, burnout, and sleep disruption hit high levels, more people are turning to sound not just for ambiance, but for healing, relying on the idea that white noise machines, tuning forks and vibrational sound baths can restore emotional balance or regulate brain function. But is there more to it than placebo?

What Is Sound Therapy — And How It Evolved Through the Ages

Sound therapy, in its broadest sense, refers to the use of sound, vibration, and frequency to influence mental, emotional, or physical well-being. Its roots are ancient. From the rhythmic drumming of shamanic traditions to Gregorian chants and Tibetan singing bowls, nearly every culture has used sound to induce altered states, connect with the divine, or promote healing.

In ancient Greece, Pythagoras theorized that harmonic ratios could realign the soul (a recent study in Nature Communications challenges the idea and suggests we don’t actually prefer perfectly tuned chords in real-world listening). In Eastern systems, mantras and vibrational tones were used to “move energy or chi through the body”. Indigenous cultures employed chants, flutes, and drums to accompany rituals meant to heal trauma or summon spirit allies.

The modern wave of sound therapy began in the mid-20th century with the development of music therapy as a clinical field. Soon after, interest in brainwave entrainment (using frequencies to influence brain states) gained popularity, particularly among psychologists and alternative practitioners. What was once mysticism became measurable, or at least, marketable.

Today, sound therapy is a sprawling field encompassing everything from binaural beats and sound baths to personalized vibrational medicine. It spans the spiritual and the scientific, the evidence-based and the intuitive.

Why Sound Therapy Is Trending Now

We are living in an age of sensory overwhelm and uncertainty. With constant notifications, algorithmic overstimulation, and never-ending noise, both literal and digital, balance and knowledge have become a luxury. The request for proven and evidence-based tools for navigating mental states keeps growing, drawing from both cutting-edge science and so-called “ancient wisdom.”

The explosion of wellness influencers, mental health awareness, and the post-pandemic search for alternative healing practices has only added fuel. Apps like Calm and Endel offer AI-generated soundscapes for everything from improving productivity to sleep, and we are seeing sound healing embraced by neurodivergent wellness circles. Meanwhile, TikTok is flooded with content on solfeggio frequencies and singing bowls rituals.

Sound therapy is also trending now because it’s accessible. No prescription needed, no side effects reported, and minimal effort required. You don’t need to believe in energy fields to appreciate the soothing effect of rain sounds or the subtle disorientation of binaural beats.

The Main Hyped Types — From Singing Bowls to White Noise and Biofield Tuning

White, Pink, and Brown Noise

These consistent background sounds mask external noise and may improve focus and sleep. White noise includes all frequencies at equal intensity; pink and brown noise have deeper, more soothing qualities. While commonly used in ADHD and insomnia communities, the evidence is still emerging.

Binaural Beats

This method involves playing two slightly different soundwave frequencies in each ear, which the brain interprets as a third frequency or “beat.” These soundwave frequencies are associated with different brain wave (or brain oscillation) frequencies that are functionally linked to brain states. Binaural beats are hypothesized to induce specific brain states that can be measured with EEG recordings — such as focus (beta), relaxation (alpha), or deep sleep (delta). While some studies suggest benefits, placebo-controlled trials remain limited.

Tibetan Singing Bowls

Used in meditation and energy healing, these metal bowls produce layered, harmonic tones when struck or rubbed. Believers say they help “clear energetic blockages” and induce deep relaxation. There’s also some limited scientific evidence that there may be mental health benefits, from reduced physical tension to relief of anxiety and depression symptoms.

Crystal Bowls

Similar to Tibetan bowls but made of quartz crystal. Each bowl is said to resonate at a frequency associated with a specific chakra or organ. Their purity of tone is often cited as more powerful or “higher vibrational,” and even if vibrations is out of your lexicon, studies suggest that singing bowl sound meditation can enhance positive mood, and small studies note improved physiological markers like blood pressure, heart rate and heart rate variability (HRV), and respiration rates.

Biofield Tuning

In a more esoteric (and more public) modality, biofield tuning involves using tuning forks in the “energy field” around the body to locate and clear “energetic distortions”, as practitioners believe unresolved trauma to be “stored in the biofield”. Still some biofield therapies, like Reiki or Healing Touch, show some medical promise for helping with pain and cancer symptoms, and early results look encouraging for conditions like arthritis, dementia, and heart problems. However, data and controlled clinical trials are limited.

Sound Baths

These immersive experiences combine gongs, bowls, chimes, and voice to create a meditative auditory environment. Popular in wellness studios, sound baths are often praised for reducing anxiety and stress. While many sound interventions show positive effects, some studies report adverse reactions — highlighting that sound can both soothe and stress. Outcomes often depend on personal preference, delivery method, and cultural context, underscoring the need for individualized approaches.

Solfeggio Frequencies

Marketed as ancient healing tones, solfeggio frequencies — a set of specific sound tones, typically ranging from 174 Hz to 963 Hz, — are believed by some to have healing properties and spiritual significance. While certain frequencies may affect our emotional perception (for example, perception of speech), there’s no scientific basis for claims that solfeggio frequencies can trigger cellular transformation or enhance wellbeing.

Breaking Down the Hype: A New-Age Gimmick or Real Work? What the Science Says (and Doesn’t)

The appeal of sound therapy is in its physical and emotional impact — we feel it. But feeling isn’t the same as clinical proof. Scientific research on sound therapy is still in its early stages: there’s growing interest in exploring its potential, but many existing studies are small, lack rigorous controls, or rely heavily on subjective measures like self-reported mood or relaxation. That doesn’t make the findings useless, just incomplete.

We don’t yet have clear evidence of how or why sound may create measurable physiological change, but absence of proof isn’t proof of absence. The fact that people report feeling better, calmer, more focused, more connected, shouldn’t be dismissed. Even if part of the effect is due to the placebo effect, that doesn’t necessarily negate its value. The placebo effect itself is powerful: it reflects the body’s capacity to respond to expectation, ritual, and care. If a sound bath, white noise break, or tonal meditation helps someone sleep, reset, or self-regulate, that’s a meaningful outcome. The key is to stay honest about what’s known and what’s not.

Sound can be part of a toolkit for we l lbeing, but not the whole kit, and definitely not a magic pill or substituting it for medical care when that care is needed. As science evolves, we may learn more about the physiological mechanisms behind auditory healing, or we may find its strength lies mostly in how it helps people tune in, slow down, and feel held. Until then, it provides an option to explore with intention, curiosity, and a healthy respect for both its possibilities and its limits.