Ground Yourself with Music: Techniques to Reconnect, Recharge, and Restore
In our incredibly busy lives, finding ways to ground ourselves is essential for maintaining mental and emotional well-being. Music, a powerful tool that resonates deeply with our emotions and physical state, offers a unique avenue for grounding. As the founder of Play Healing CIC and Head of Music in Bath, UK, I want to share with you five effective strategies that combine music with proven therapeutic practices. These methods are backed by research from leading experts, including trauma specialist Dr Bessel van der Kolk, Harvard Medical School, Oxford University and other medical journals.
1. Combine Listening to Music with Breathwork
One of the most effective ways to ground yourself is by combining music with breathwork. This technique, supported by studies from institutions like Harvard Medical School, enhances the benefits of both practices. Music helps regulate our emotions, while controlled breathing synchronises with the rhythm, deepening the calming effects. Research shows that this combination can reduce stress, lower anxiety levels, and promote a sense of peace.
Bessel van der Kolk, renowned for his work on trauma recovery, emphasises the role of rhythm in regulating the nervous system. By synchronising your breath with rhythmic music, you can create a powerful grounding experience that helps you reconnect with your body and emotions.
2. Listen to Music with Bass and Sub-Bass Frequencies
The effects of bass and sub-bass frequencies on our bodies can be both grounding and activating, depending on how they are used. Research from Oxford University suggests that these low frequencies resonate with our natural bodily rhythms, which can create a grounding effect when combined with slower tempos and softer dynamics.
However, these frequencies can also energise and stimulate the vagus nerve, making them versatile tools for either calming down or waking up, depending on your needs.
When using music with bass frequencies, pay attention to how your body responds. If you’re looking to ground yourself, opt for music with a steady, slow beat that can help you feel more centred and connected.
3. Bi-Lateral Beats: Calming and Grounding Yourself to Focus
Binaural beats, a type of bilateral auditory stimulation, are an effective way to ground yourself while enhancing focus. These beats work by playing slightly different frequencies in each ear, which the brain then processes as a single, unified tone. Research has shown that binaural beats can help synchronise brainwave activity, promoting calmness and improved concentration.
Bessel van der Kolk’s work highlights the importance of these kinds of rhythmic patterns in trauma therapy, where they help to stabilise the mind and body. For those looking to ground themselves during times of stress, binaural beats offer a scientifically backed method to calm the mind and focus on the present moment.
4. Move, Then Pause Mindfully: Dance, Movement, and Gratitude
Incorporating movement with music, followed by mindful pauses, can be incredibly grounding. This practice is supported by research in music therapy and somatic practices. Moving to music—whether it’s dancing, swaying, or any form of rhythmic movement—allows you to release tension and engage with your body. After moving, pause to become aware of your body sensations and mindfully observe how you feel.
Adding an element of gratitude during these pauses amplifies the benefits. Research has shown that gratitude can enhance overall well-being and reduce stress. Bessel van der Kolk’s research further supports this approach, with many of his case studies illustrating how movement and mindfulness can help trauma survivors reconnect with their bodies in a safe and healing way.
5. PAUSE, PLAY, and CONNECT: Schedule Time to Reconnect with Your Body and Others
In our fast-paced world, it’s important to carve out time to PAUSE, PLAY and CONNECT Ⓡ —both with ourselves and with others. Scheduling regular intervals to engage with music, whether playing an instrument or combining listening to music with movement or mindful breathing, can have profound effects on your mental and emotional health.
Music has the power to bring us back to the present moment, to ground us, and to help us CONNECT more deeply with ourselves and those around us. By integrating these practices into your daily routine, you’ll find it easier to navigate the stresses of life, maintain a balanced, grounded state, and live life the ‘play-fuelled’ way.