Sound Healing 101: How Different Frequencies Affect Your Nervous System

HOW VIBRATION, TONE AND FREQUENCY CAN SHIFT YOUR STATE AND RESTORE INNER BALANCE

Sound doesn’t just fill the air — it enters the body. Through the ears, the skin and even the bones, your nervous system absorbs sound as vibration.

Certain frequencies can soothe a dysregulated state. Others can energize, ground or support emotional release. Sound healing works by creating a resonance that speaks directly to the body — helping your system shift without needing to “think” your way there.

This guide explores how different frequencies impact each nervous system state — and how you can begin to use sound as a tool for nervous system wellness, no matter your experience level.

SOUND AND FREQUENCY ACROSS NERVOUS SYSTEM STATES

In Regulation (Ventral) — Deepen Presence With Harmonizing Sounds

In a state of Regulation, your system is open to integration. Sound can enhance presence, creativity and relaxation — supporting nervous system maintenance, not just repair.

• Supportive frequencies: 432 Hz (natural harmony), gentle ambient tones, nature sounds
  
• Practice: Listen to soft instrumental music or sound bowls while journaling, stretching or resting. Let the vibration support your inner sense of flow.

In Activation (Sympathetic) — Use Sound To Slow And Soothe

When your system is in the state of Activation, the pace is quickened. Sound can act as a decelerator — helping to lower heart rate, calm breath and soften tension.

• Supportive frequencies: 528 Hz (soothing frequency), 396 Hz (release fear), slow binaural beats
  
• Practice: Lie down or sit comfortably. Put on noise-canceling headphones and breathe with the rhythm of the sound. Let it guide your system back toward stillness.

In Depletion (Dorsal) — Use Sound To Reawaken Gently

In the state of Depletion, your energy is low and engagement feels hard. Certain frequencies can offer a subtle lift — not by pushing, but by gently awakening the system's dormant energy.

• Supportive frequencies: 285 Hz (restoration), soft chimes, melodic acoustic tracks
  
• Practice: Start your day with gentle sound — even just a chime alarm or soft playlist. Let it be a cue that invites you back into contact with yourself and the world.

In Overload (Freeze) — Use Sound To Contain And Orient

In the state of Overload, the nervous system is flooded. Sound can either escalate or contain. Choose frequencies that help create safety through predictability, grounding and resonance.

• Supportive frequencies: 174 Hz (deep grounding), consistent tones, single-instrument tracks
  
• Practice: Sit near a speaker or place a small sound source close to your body. Focus on one sound — the vibration of a gong, hum of a bowl or even your own voice humming. Let it anchor you.

BUILDING A SOUND TOOLKIT FOR YOUR NERVOUS SYSTEM

You don’t need to be a sound healer to benefit from sound healing. Start by listening. How does your system respond to rhythm? Volume? Tone?

Experiment with different frequencies, playlists and instruments — and notice what helps you feel more like yourself. The goal isn’t to achieve a “perfect” state, but to create resonance with what your body needs right now.

WHERE TO START

The statechanged Method Workbook includes a breakdown of sensory regulation tools — including sound — with suggestions for each nervous system state.

Take the Free Nervous System Assessment Quiz to identify where your system is most active and use that as a guide to curate a sound healing practice that meets you where you are.

Explore our Digital Downloads for curated sound-based rituals, playlist suggestions and partner practices — all designed to support nervous system balance through the language of vibration.