Can Tibetan Singing Bowls Help You Overcome Anxiety?

Do you ever feel like anxiety is taking over your life? Are you constantly on edge, worrying about everything and anything, and unable to relax or enjoy the moment? If so, you’re not alone. Anxiety is one of the most common mental health problems in the world, affecting millions of people of all ages and backgrounds.

There is a simple, natural, and effective way to ease your anxiety and restore your inner peace. A way that doesn’t involve pills or therapist sessions. Tibetan singing bowl. Monks, healers, and spiritual seekers have used these instruments for centuries to calm the body and mind.

When struck or rubbed, their vibrations give you a full-body experience, sending shivers of serenity down your spine and bringing peace into your very core.

But how does this work? The sound waves tickle your brain, massage your muscles, and tune your nervous system. Different Tibetan singing bowls create different sound waves and aliquots.

Large bowls produce deep, resonant tones, calming your mind. Smaller bowls produce high, energetic tones, leaving you feeling refreshed and revitalized.

What are Tibetan Singing Bowls, and How Do They Work?

Tibetan singing bowls have a long and mysterious history. They originated in the regions of Tibet, Nepal, and India and are used for religious and ceremonial purposes, healing, and meditation.

Since the 1970s, they have been imported to the West by travellers and collectors. They have become popular among people interested in alternative and complementary therapies and spiritual and personal growth.

When you strike or rub a Tibetan singing bowl with a mallet or suede-covered stick, it produces audible and tangible sounds. You can hear it, and you can feel it. The sound and vibration of the bowl can penetrate your body and reach your brain, nervous system, hormones, cells, and organs. They can also affect your energy fields and chakras – your body’s energy centres.

You can achieve various mental, physical, and emotional health effects by listening to and feeling the sound and vibration of the singing bowl.

Documented effects of singing bowls:

• Relax and calm your mind and body, reducing stress and anxiety levels.
• Boost your mood and emotions, increasing happiness and positivity.
• Enhance your focus and concentration, improving your memory and learning abilities.
• Induce a meditative state, quieting your thoughts and increasing your awareness and mindfulness.
• Stimulate your immune system and healing processes, fighting off diseases and injuries.
• Balance your energy and chakras, harmonizing your mind, body, and spirit.

What Does Science and Research Say About Tibetan Singing Bowls?

Although the research on Tibetan singing bowls is still relatively new and limited, several studies have explored their effects on various aspects of health and well-being.

For instance, Tamara L Goldsby, Michael E Goldsby, Mary McWalters and Paul J Mills published an Observational Study in the Journal of Evidence-Based Complementary & Alternative Medicine 2017 called: “Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being“.

The study investigated the effects of Tibetan singing bowl meditation on well-being. Sixty-two women and men participated in a randomized, controlled trial. The participants were randomly assigned to either the sound meditation or control groups. The sound meditation group listened to a 60-minute Tibetan singing bowl meditation, while the control group had a 60-minute silence session. The results showed that sound meditation significantly reduced tension, anger, fatigue, and depressed mood and increased spiritual well-being compared to a control group. 

The results showed that sound meditation significantly reduced tension, anger and fatigue, improved mood and increased spiritual well-being. The effects were more pronounced for those new to this type of meditation. The study concluded that sound meditation is a feasible and effective intervention for improving psychological well-being.

Another study, “Tibetan sound meditation for cognitive dysfunction: results of a randomized controlled pilot trial” by K. Milbury, A. Chaoul, K. Biegler, T. Wangyal, A. Spelman, C. A. Meyers, B. Arun, J. L. Palmer, J. Taylor, and L. Cohen was looking into effects of Tibetan singing bowls on cognitive dysfunction in breast cancer patients. It discusses the effects of chemotherapy on cognitive function and the use of meditation as a potential treatment. The study found that Tibetan sound meditation improved patients’ cognitive function and mental health. The study recruited 47 patients, 23 in the Tibetan sound meditation group and 24 in the waitlist control group. The sound meditating group showed small but statistically significant improvements in verbal memory and short-term memory/processing speed compared to the group without treatment.

Another study, “Neurophysiological Effects of a Singing Bowl Massage“, by Nike Walter and Thilo Hinterberger, investigates the neurophysiological effects of a singing bowl sound therapy on 34 participants. The researchers measured EEG, ECG and respiration before, during and after the intervention and also assessed subjective changes in well-being. The results showed that the singing bowl massage reduced overall EEG power, indicating a shift towards a more mindful, meditative state of consciousness. The intervention also lowered the heart rate and increased the respiration rate. Most participants reported feeling more integrated, balanced and vitalized after the intervention. The study concluded that the singing bowl massage may have beneficial effects on the well-being and brain activity of the participants.

These are just some examples of scientific studies investigating the effects of Tibetan singing bowls on health and well-being. Some other studies have looked into other aspects, such as brain waves, the immune system, pain perception, and emotional regulation. The results are generally consistent and positive, showing that Tibetan singing bowls can significantly impact various dimensions of health and well-being.

Of course, science and research are not the only sources of knowledge and evidence. Sometimes, the best way to learn about something is to hear from people who have experienced it firsthand. So, let’s see what some of the users and practitioners of Tibetan singing bowls have to say about them.

What Do Users and Practitioners Say About Tibetan Singing Bowls?

Many people have used or practised Tibetan singing bowls for various reasons and purposes. Some have shared their stories and testimonials on blogs, websites, social media, or podcasts. Here are some of the quotes and excerpts that I have found:

• Geetika Sachdev wrote in the article “Why I use Tibetan singing bowls as my antidote to anxiety” 2023: “During the lockdown, I tried everything—from breathing exercises to aromatherapy—but the mind chatter just wouldn’t stop. Eventually, a calming memory from 2019 resurfaced, and I instantly felt better. That year, I attended a sound bath in Gurugram, a meditative experience where sound waves wash over you. The healing frequencies of the Tibetan gong were so relaxing that I could not help but fall asleep midway through the session. Inspired by that class, I bought myself a small Tibetan singing bowl. It became the perfect antidote to my anxiousness. Every night before bedtime, I would gently strike the mallet to the bowl to produce sounds of high frequency. The ritual would go on for 10-15 minutes, post which I would experience deep slumber. The habit I inculcated in March 2020 has stayed with me since.” Read more at: https://yourstory.com/ys-life/using-tiben-singing-bowl-as-antitode-to-anxiety
• Ceida Uilyc wrote in the article “Your Complete Guide to Using your Tibetan Singing Bowls” 2019: “I actually had an opportunity to witness the Tibetan singing bowl first time at the home of a friend of mine, whose distant relative was a monk. I was so immersed in the moment that I entered a trance through meditation within 10 seconds of hearing it.”
• “Tibetan Singing Bowls: A Comprehensive Guide” 2023: “In concluding this article, I would like to express my gratitude for joining me on this journey into the art of playing singing bowls and I hope the knowledge and techniques shared within these pages serve as a guiding light as you continue to explore and deepen your connection with these remarkable instruments and may the resonance of the singing bowls reverberate within your being, harmonizing your mind, body, and spirit. May their healing vibrations touch the deepest parts of your soul, allowing you to experience profound moments of peace, clarity, and transformation.”
• Damien Thomas wrote in his article “Tibetan Singing Bowls: Why You Should Use One Every Day” 2018: “You don’t have to wait until you are experiencing some type of ailment or condition before you start using a Tibetan singing bowl. You will actually gain more benefit from using it every single day. I use my singing bowl every morning to help me relax, clear my mind and prepare myself for the day ahead.” Read more at: https://yourpositiveoasis.com/tibetan-singing-bowls-use-one-every-day/

As you can see, Tibetan singing bowls have touched and transformed the lives of many people who have used or practised them. They have helped them cope with anxiety and other challenges and improve their health and well-being. They have also helped them discover new aspects of themselves and their potential. They have become more than just instruments but companions and allies on their journey of healing and growth.

As for myself, I have been using Tibetan singing bowls for two years now, and they have changed my life for the better. Depending on how I feel, I use them for 10 to 20 minutes. I have quite a few of them, so I arrange them around me and in front of me, and I play them gently, creating a harmonious sound that fills the room. I close my eyes and focus on my intention, whether to relax, heal, or achieve a goal. The sound of the bowls transports me to a different dimension and time-space, where I feel calm and peaceful. I forget about the worries and troubles of the world, and I just enjoy the moment. I feel refreshed and energized when I finish, ready to face the day. I have noticed that since I started using the bowls, I have less anxiety, more focus, better sleep, and more resilience.

How to Use Tibetan Singing Bowls for Anxiety Relief: A Step-by-Step Guide

1. Find your perfect bowl: They come in different sizes and sounds, so pick one that resonates with you.
2. Create your zen den: Dim the lights, light candles, and find a comfy spot to curl up.
3. Breathe in, anxiety out: Take deep breaths to quiet your mind and prepare for the sonic journey.
4. Play your bowl: Strike it gently with a mallet or rub it around the rim. Experiment and find what resonates with you.
5. Listen and feel: Close your eyes and let the sound wash over you. Notice the sensations, emotions, and thoughts that arise. Don’t judge, just observe.
6. Soak it in: Breathe deeply, relax your muscles, and let the sound do its magic.
7. Open your eyes, refreshed and renewed: You might feel lighter, calmer, and ready to face the world with a smile.

That’s it! You have completed a session of Tibetan singing bowl therapy for anxiety relief. You can do this as often as you like or whenever you need to calm your nerves and soothe your soul. You can also try different types of Tibetan singing bowls or combine them with other sound instruments, such as bells, gongs, or chimes. You can also explore other ways to use Tibetan singing bowls, such as for chakra balancing, energy cleansing, manifestation or just plain sound meditation.

If you have any questions, comments, or feedback, please share them with me. I would love to hear from you and learn from your experience.

Petr Kaminsky 2024