How to add music to your wellness routine, according to experts

Music has always moved us. But now, it’s being studied, prescribed, and reimagined as a tool for mental health. From anxiety and attention, to sleep and emotional regulation, sound is quietly becoming part of the modern wellness vocabulary.

Yet, using music intentionally—beyond background noise—requires more than hitting play. Timing, tempo, structure, and even personal memory shape how music affects the brain. This guide offers a science-backed approach to curating your own therapeutic soundtrack: what to listen to, when and why it works. Because the right music, used the right way, isn’t just mood-lifting—it’s mind-altering.

Know what music does to your brain

Neurologically, music is a full-body event. According to Johns Hopkins Medicine, listening to music stimulates nearly every region of the brain, including those responsible for emotion, memory, and even movement. Whether it’s a Bach cello suite or Beyoncé’s latest drop, music can reduce cortisol levels, ease physical tension and spark the release of dopamine—the “feel-good” neurotransmitter.

Dr Rahul Chandhok, senior consultant and head of psychiatry at Artemis Lite NFC, New Delhi, explains, “When we hear music we love, our brain experiences a strong emotional response. The limbic system, which processes emotions and memory, lights up. That’s why a song can suddenly make us remember someone—or bring us to tears. It’s a full-brain, emotional experience.”

Choose music that matches your mental state (not just your taste)

Your brain’s response to music isn’t just emotional—it’s physiological. According to Dr Chandhok, “Relaxed, soothing music such as classical, instrumental or nature sounds can decrease heart rate, blood pressure, and stress hormones like cortisol.” These types of music activate the parasympathetic nervous system—the body’s rest-and-digest mode—and help return us to a balanced emotional state. Here’s how to choose what works for your needs, as suggested by wellness speaker Dr Twinkal Patel

For anxiety or stress: Choose slow, rhythmic music (around 60 beats per minute). Instrumentals, ambient tracks, or Indian ragas in lower registers are shown to lower heart rate and blood pressure.

For focus: Try classical, lo-fi or nature-infused instrumental music. Lyrics can be distracting when you’re trying to work or study.

For sadness or lethargy: Uplifting melodies, bright harmonies, and major keys can help shift your emotional state. Think Stevie Wonder, upbeat Afrobeat, or anything that makes you want to move.

For sleep: Go for soft textures with minimal dynamic shifts. Avoid dramatic crescendos. Playlists labelled as “delta wave” or “deep sleep” often draw on sound patterns that help the brain transition into restorative states.

But remember, your emotional memory matters. A calm piano piece might soothe one person but evoke heartbreak in another. Be mindful of how your brain associates with sound.

Time your listening intentionally

Wellness isn’t just what you consume—it’s when you do it. Music works best when it complements your circadian rhythm. Dr Patel suggests:

Morning (7–10 am): Wake up with soft, melodic tracks that gradually build in energy—folk guitar, light jazz or acoustic pop.

Midday (12–3 pm): Boost productivity with wordless playlists. Composers like Bach or modern ambient electronica can enhance cognitive clarity.

Evening (6–9 pm): Transition into calm with soul, R&B or Indian classical. Avoid hyperactive pop or fast tempos.

Night (9–11 pm): Create a “sonic bedtime ritual” with gentle piano, low-frequency tones or sleep-inducing soundscapes like rain, wind or Tibetan bowls.

“Even a brief session—just 10 to 30 minutes—can reduce stress hormones and enhance concentration,” notes Dr Chandhok. The key is immersion. Use headphones, minimise distractions and allow yourself to be present with the sound. For anxiety relief, as little as 15 minutes in a quiet room can create a meaningful shift in mood.

Don’t just listen—engage with music

Research from the American Psychological Association shows that active musical engagement—singing in the shower, drumming on your desk, even softly humming—can decrease stress and increase emotional resilience. Dr Chandhok explains, “Singing helps with deep breathing and calms the nervous system. Playing music builds discipline and boosts mood. It’s a deeper connection.”

Sing freely: Singing triggers the vagus nerve, which helps regulate stress and inflammation.

Play something—even badly: Playing an instrument lights up your entire brain. Don’t worry if you’re no maestro.

Dance: Rhythmic movement stimulates the release of endorphins. Move without mirrors, just for joy.

When in doubt, try music therapy

Music isn’t a substitute for mental healthcare—but it can be a powerful partner. Studies published in the journal Frontiers in Psychology show that music therapy, when conducted by a trained professional, can reduce symptoms of depression, trauma, and in some cases, chronic pain.

Ask your therapist if music-based tools—like receptive music listening, lyric analysis or improvisation—could complement your treatment. At Artemis Hospitals, Dr Chandhok leads an initiative called Music Heals, a podcast and therapeutic project exploring the clinical power of sound.

Lead image: Pexels

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