Music Therapy for Anxiety: 3 Techniques to help Calm Your Mind and Body

Music is a powerful tool for calming both the body and the brain. As naturally musical beings, we’re wired to respond to rhythm, melody, and sound. Intentionally engaging with music can help regulate our nervous systems and ease the anxiety and stress we all experience throughout the day.

Here are three simple, effective techniques from our music therapists to help calm your mind and body.

1. Active Music-Making 

Create your own improvised music through singing, drumming, or playing an instrument while practicing non-judgment. 

Note: You don’t have to be a trained musician for this!

How to practice improvisation: 

● Focus on rhythm and repetition. Let your mind become immersed in the repetitive sounds.  

● Sing or hum along freely. Allow yourself to make “mistakes” and notice that you are still present and safe in your body. 

● Continue this flow until your feelings of tension have subsided. 

Benefits: 

● Releases built-up tension 

● Improves mood

● Encourages expression of emotions 

● Allows for deeper emotional expression through somatic processing with music

2. Mindful Music Listening

In this technique, you intentionally listen to music while mindfully noticing thoughts, emotions, and physical sensations with non-judgement. It can be done with a therapist or alone.

How to practice: 

● Choose calming, preferred music. Something that makes you feel comforted and safe.

● Sit or lie down comfortably, close your eyes, and tune into the music.

● Take on the role of a compassionate observer of yourself. Notice how the music makes you feel—what emotions or memories arise, what physical sensations you experience—all without judgment.

● Allow these sensations and thoughts to come and go like a wave. Mindfully returning to the music. 

● Breathe slowly and deeply as you listen. 

Benefits: 

● Enhances mindfulness 

● Promotes emotional identification and release 

● Reduces racing thoughts through acknowledgement and self-compassion

3. Music-Guided Stretching

A gentle practice that pairs slow, intentional stretching with calming music to support body awareness, release tension, and regulate your nervous system. These movements can be done seated, standing, or on the floor—whatever feels most comfortable for your body today.

How to practice:
● Choose slow, soothing music with a tempo around 60–80 bpm (slow).

 ● Find a quiet space where you can move freely. You can stay seated, lie down, or stand—adapt based on what feels accessible to you.

 ● Begin with a deep breath. As the music plays, stretch slowly and mindfully, letting your movements be guided by the rhythm of the music.

 ● Pay attention to how your body feels—where there’s tension, where there’s space. Let your breath support each movement.

 ● Continue for 5–10 minutes, staying curious and gentle with yourself. Move with the music and stay in sync with the rhythm.

Gentle Stretches to Try:
These stretches are adaptable for most bodies. Move slowly, and only go as far as feels comfortable.

1. Neck Roll with Breath
   Sit or stand tall. Inhale, then gently drop your right ear toward your shoulder. Exhale as you roll your chin to your chest, then inhale as you roll to the left. Let the music guide your pace.

2. Seated Forward Fold
   Sit with legs extended. Inhale to lengthen your spine; exhale as you fold forward, gently reaching toward your knees or feet. Important note: keep your knees soft and slightly bent. Breathe into the stretch.

3. Shoulder Roll + Gentle Arm Stretch
   Inhale and lift your shoulders, exhale as you roll them back and down. Then, stretch one arm across your chest, holding it gently with the other hand. Switch sides after a few deep breaths.

4. Cat-Cow Movement (Seated or on Hands and Knees)
   Inhale to arch your back and open your chest (cow), exhale to round your spine and tuck your chin (cat). Let each motion follow the natural flow of your breath and the rhythm of the music.

5. Side Stretch (Seated or Standing)
   Inhale as you gently reach both arms overhead. As you exhale, lean slowly to one side, creating space along your side body. Inhale to return to center, then exhale as you lean to the opposite side. After completing both sides, take one more deep breath in at center, and exhale as you slowly lower your arms. Keep your feet or seat grounded, and move gently with your breath.

Benefits:
● Increases body awareness and flexibility
● Releases physical tension and emotional stress
● Supports breath regulation and nervous system calming
● Encourages mind-body connection