Most people intuitively know that music can change how they feel. We put on upbeat songs to energize ourselves, slower songs to relax, and certain tracks simply because they feel comforting. Many clients tell me that music is one of their go-to coping strategies.
What surprises people is this: there is real science behind why music works, especially when it comes to anxiety and panic.
Music is a somatic, body-based strategy. It calms the nervous system directly rather than trying to think your way out of anxiety. It is simple, accessible, and even enjoyable which makes it more likely you will actually use it.
🧠 Why Music Helps With Anxiety
When anxiety spikes, the body shifts into fight or flight mode. One of the clearest signs of this is an increased heart rate:
- During panic, heart rate can range from 110 to 150 BPM
- Some people spike as high as 180 to 200+ BPM
Here is the fascinating part: the heart can entrain to external rhythms. In other words, your heart naturally synchronizes with steady, predictable beats. By using music with gradually slowing tempos, you can gently guide your heart rate down, signaling safety to your nervous system and helping anxiety settle.
💡 What to Do Instead: Create a Heart Rate Regulating Playlist
This is a skill you can practice anytime. Here is a step-by-step guide:
- Choose songs you enjoy – The nervous system responds best to music that feels familiar or pleasant. Genre does not matter.
- Start with a high BPM song – Pick a track around 180 to 200 BPM, matching your anxiety induced heart rate.
- Gradually slow the tempo – Each next song should drop about 10 BPM. Example: 190, 180, 170, 160.
- End with grounding songs – Finish in the 60 to 80 BPM range, closer to your resting heart rate.
⚠️ Tip: Avoid sudden tempo drops. Gradual transitions keep your nervous system feeling safe.
When to Use This Strategy
- During rising anxiety
- Early stages of a panic episode
- After stress when your body feels amped up
- Daily wind down or nervous system reset
You can also use the principle in reverse, starting slow and gradually increasing tempo, to lift your mood or energize your body.
📅 This Week’s Wellness Challenge: A Gentle Practice to Try
- Create a 5 to 10 song playlist using the steps above
- Practice listening during one anxiety or stress moment this week
- Track your heart rate or notice physical sensations before and after
- Reflect on how gradual tempo changes influence your calm
This challenge builds a new, measurable skillset using music intentionally to regulate your nervous system.
🌱 Growing Through Awareness
Anxiety does not have to control your body. By practicing this somatic strategy, you teach your nervous system it can return to safety, one beat at a time.
Plant the seeds to succeed. Growth begins with one heart calming note at a time.
