How Music Can Help Process Emotions, Increase Motivation and Complement Somatic Therapy

Music has a unique way of reaching deep into our emotions, bringing comfort, energy, or even tears when we least expect it. But beyond just being something we enjoy, music has a profound impact on our nervous system, our ability to process emotions, and even our motivation levels. If you’ve ever felt calmer after listening to a soothing melody or energized after an upbeat song, you’ve already experienced its powerful effects firsthand.

As a somatic therapist in Denver, I often integrate music into my sessions to help clients regulate their nervous systems, process emotions more effectively, and find relief from anxiety. In this blog, we’ll explore how music affects the body and mind, why specific types of music work better for different emotional states, and how you can use music as a tool for healing and personal growth.

Music and Somatic Therapy, Somatic Therapy in Denver and Colorado

1. How Music Affects Breathing, Heart Rate, and HRV

Think about the last time you heard a song that made you feel completely at peace. Chances are, your breathing slowed down, and your heart rate followed suit. This isn’t just a coincidence—music has a direct impact on our physiological state.

Breathing:
- Different types of music can influence our breath. For example, calming music tends to slow down our breath, while more upbeat or fast-paced music can speed it up. This direct link between music and breathing is crucial because our breath plays a vital role in regulating our nervous system.
- When we breathe slowly and deeply, our body enters a state of relaxation. This is important in somatic therapy, as relaxation is key for processing emotions stored in the body.

Heart Rate and HRV:
- Our heart rate naturally synchronizes with the rhythm of the music we’re listening to. Slow, soothing music can lower our heart rate, inducing a calm state, while fast-paced music may increase it.
- Heart Rate Variability (HRV) is a measure of how well our body adapts to stress. High HRV indicates a flexible and resilient nervous system, while low HRV may indicate stress or dysfunction.
- Music that promotes slow, rhythmic breathing and a relaxed heart rate helps to improve HRV, a key marker for a balanced and adaptive nervous system.

By stimulating positive changes in breathing patterns and HRV, music can help prepare the body and mind for emotional work. In somatic therapy, this is crucial because emotional healing often requires regulating the nervous system and creating a state of calm where emotions can be safely processed.

2. Using Bilateral Music in Somatic Therapy Sessions in Denver

In my somatic therapy practice in Denver, I often use bilateral music to help clients process emotions in a deeply embodied way. This type of music involves alternating sounds or rhythms between the left and right ears, creating a balanced stimulation that can help soothe the nervous system and facilitate emotional processing.

Bilateral Stimulation:
- Bilateral stimulation has been shown to engage both hemispheres of the brain and can help release trauma stored in the body. It’s particularly effective for clients who are working through deep-seated emotional issues or trauma. By using bilateral music, we create a safe space for the nervous system to re-regulate.
- This method is used in various therapeutic techniques, including EMDR (Eye Movement Desensitization and Reprocessing), a highly effective treatment for trauma, but it can also be an additional tool in somatic therapy. It allows for the integration of emotion and memory, aiding in the processing of past experiences without the need to fully verbalize them.

Incorporating music into somatic therapy sessions in Denver helps clients tap into the power of sound to facilitate healing. When we combine this with the body-centered work of somatic therapy, the result is a deeply enriching and transformative experience. Music’s ability to engage both the mind and the body makes it a powerful tool for those looking to process emotions and heal trauma in a holistic way.

3. Processing Sadness: How Music Helps You Feel and Heal

Have you ever listened to a sad song on repeat when you were feeling down? It turns out there’s a scientific reason why this helps. Research shows that listening to sad music for about 13 minutes can actually help people process sadness and feel better afterward (Vuoskoski & Eerola, 2012).

Music for Grief and Sadness Processing:
- Research indicates that listening to sad music can help individuals access and process their grief. The emotional experience of listening to music that resonates with our current emotional state allows us to release pent-up feelings and gain a sense of relief.
- The 13-minute threshold mentioned in the research suggests that allowing ourselves to experience sadness through music for a short period can actually make us feel better afterward, as the body moves through the emotional release. This aligns well with the principles of somatic therapy, where we allow the body to feel and release emotions in a safe, controlled way.

How Music Enhances Somatic Therapy:
- In somatic therapy, one of the goals is to help clients tune into their emotional experiences and release tension held in the body. Sadness, grief, and other heavy emotions are often stored in the body and need to be processed in a safe space.
- Using sad music in therapy sessions can help facilitate this emotional release. The music acts as a guide, helping clients access emotions they may have suppressed or been avoiding. The therapeutic power of music in this way can make the emotional work in somatic therapy feel more manageable and less overwhelming.

So, the next time you’re feeling sad, consider using music to help process that emotion. It’s a powerful tool for releasing grief and finding emotional relief.

4. Music for Anxiety Relief: Why the song "Weightless" is More Effective Than Medication

Anxiety is one of the most common emotional challenges clients face in therapy, and music can play a pivotal role in managing and reducing anxiety. According to research music can have a more significant impact on reducing anxiety than some medications. Specifically, the song “Weightless” by Markoni Union has been shown to reduce anxiety by up to 65%, a figure that is higher than the effect of many commonly prescribed anxiety medications like benzodiazepines.

Music vs. Benzodiazepines:
- In a study conducted by the British Academy of Sound Therapy, “Waitless” by Markoni Union was tested for its ability to reduce anxiety. The results were impressive—this single piece of music reduced anxiety by 65%, which is a stronger effect than many medications, including benzodiazepines, which are often prescribed for anxiety.
- The piece of music was specifically composed with the goal of creating a relaxing and calming effect on the listener. The song features gentle, slow rhythms, soothing tones, and low-frequency sounds that resonate with the body’s natural rhythms, promoting relaxation.
How Music Affects the Nervous System:
- Music like “Waitless” can help regulate the autonomic nervous system, reducing the fight-or-flight response associated with anxiety. The calming effects of music lower heart rate, slow down breathing, and activate the parasympathetic nervous system, which counters the stress response (Thoma et al., 2013).
- In somatic therapy, we often focus on regulating the nervous system to promote relaxation and emotional healing. Music like “Waitless” can be a complementary tool, helping clients calm their anxiety before or during therapy sessions. It allows the body to enter a more relaxed state, making it easier to process difficult emotions or trauma.

The research on music’s ability to reduce anxiety suggests that it can be a valuable tool for clients who struggle with anxiety disorders. It can serve as an alternative or supplement to more traditional treatments and can be easily integrated into a somatic therapy practice.

Practical Use: If you deal with anxiety, try listening to “Weightless” during stressful moments, before bedtime, or even during deep breathing exercises. Many clients in my Denver somatic therapy practice use it as a go-to tool for calming their nervous system.

5. Boosting Motivation with Upbeat Music

Have you ever put on an energetic playlist before a workout or a big project and felt instantly more motivated? That’s because certain tempos stimulate the brain’s reward and motor systems, making tasks feel more engaging.

Music is an effective tool to enhance motivation and productivity. Research has shown that specific tempos can have a significant impact on how motivated we feel and how productive we become. In particular, listening to music with a tempo of 140-150 beats per minute (bpm) can help increase motivation and improve focus during rest periods between focused work.

Music Tempo and Motivation:
- Music with a tempo of 140-150 bpm is often energetic and uplifting, aligning with the body’s natural rhythms during active states. This tempo encourages the release of dopamine, a neurotransmitter associated with motivation and reward.
- According to Andrew Huberman’s podcast, music with this tempo is ideal for use during “rest time” between intense work sessions. The short bursts of focused work, followed by a rest period with motivating music, create an optimal cycle for increasing overall productivity.

So, if you’re looking to boost your motivation, consider incorporating music with a tempo of 140-150 bpm during your rest periods. It’s a simple yet effective strategy for creating momentum in both work and personal transformation.

6. The Best Music for Focus: White Noise, 40Hz Binaural Beats, or Silence?

When it comes to deep focus, not all music is helpful. Research suggests that the best auditory environment depends on the type of work you’re doing.

Best Options for Focus:

White noise: Helps mask distractions, making it easier to concentrate (Kraus & White-Schwoch, 2019).
40Hz binaural beats: Has been shown to enhance cognitive function, particularly memory and attention (Reedijk et al., 2013).
Silence: For some, complete quiet is the most effective way to stay focused.

Try experimenting with different soundscapes to find out what helps you get into a deep, productive flow.

7. Music for Sleep and Relaxation: Enhancing Restorative Sleep

Good sleep is foundational to emotional and physical well-being, and music can be an excellent tool for improving sleep quality. Research has shown that listening to calming, relaxing music before bed can help reduce stress, promote relaxation, and ultimately improve the quality of sleep.

Music for Better Sleep:
- Slow, soothing music with a tempo of 60-80 bpm has been shown to reduce anxiety and promote a relaxed state conducive to sleep. Music with these tempos can slow down the heart rate and breathing, helping to activate the parasympathetic nervous system.
- In a study mentioned by Huberman, participants who listened to relaxing music for 30 minutes before bed experienced significant improvements in sleep quality and felt more rested upon waking. This is particularly helpful for individuals who struggle with insomnia or sleep disturbances caused by stress or anxiety.
Sleep and Somatic Therapy:
- Somatic therapy often involves helping clients release stress and tension stored in the body, which can interfere with sleep. By integrating music, we can help clients prepare for restful sleep, as it directly promotes relaxation and reduces stress levels.
- Using calming music in conjunction with somatic techniques such as deep breathing or body awareness can help the body transition from an alert state to one of deep relaxation, setting the stage for restorative sleep.

Music serves as a natural sleep aid, helping to relax the mind and body. Incorporating it into your pre-sleep routine can enhance your ability to fall asleep and stay asleep, supporting emotional healing and overall well-being.

8. Music and Emotional Regulation: Enhancing the Therapeutic Process

In somatic therapy, one of the key goals is to help clients regulate their emotions and reconnect with their bodies. Music can support emotional regulation by influencing the autonomic nervous system and creating an environment that is conducive to emotional healing.

Music for Emotional Release:
- Music can trigger emotional responses, facilitating the release of stored emotions in the body. Whether it’s listening to sad music to process grief, calming music to reduce anxiety, or energetic music to boost motivation, the right music can help clients access and release emotions in a safe and controlled way.
- In somatic therapy, I often use specific music to complement the emotional work being done, helping clients release tension and emotions held in the body. Music can support this process by guiding clients into a more regulated state, where they feel safe to express emotions and move through them.
How Music Enhances Somatic Therapy:
- Music helps create a safe, regulated environment for emotional work. It provides a gentle but effective way to engage the nervous system, allowing clients to release old emotional patterns and integrate new experiences of emotional resilience and balance.

Music is an integral part of my somatic therapeutic process, supporting emotional regulation and enhancing the healing journey. It can help individuals process their emotions in a deeper, more effective way.

9. Using Music Between Sessions to Enhance Emotional Healing

In somatic therapy, bilateral stimulation music plays a crucial role in helping regulate the nervous system during sessions. As mentioned earlier, this type of music is carefully chosen to assist with emotional processing and create a sense of balance and calm. During our sessions together, we use this music to support the body’s natural healing responses, helping clients access a deeper state of relaxation and emotional clarity.

However, the power of music doesn't need to end when you leave the therapy room. Between sessions, you can continue using music to help regulate your emotions, process experiences, and reinforce the work you're doing in therapy. Here are a few ways to incorporate music into your healing journey outside of therapy:

Create a Playlist for Emotional Regulation:You can use bilateral stimulation music or calming tracks to help settle your nervous system between sessions. These playlists are especially helpful when you're feeling overwhelmed or need to center yourself. The same calming rhythms that help you process emotions during therapy can also be used as a self-soothing tool at home.
Integrate Music into Your Routine:Make music a part of your daily routine—whether it’s playing soothing music during moments of stress or listening to motivating tracks during times when you need a boost. This consistency can help reinforce the emotional regulation skills you’re building in therapy.

By utilizing music between sessions, you can deepen the work you're doing in therapy, stay connected to the emotional regulation skills you're building, and continue your healing journey at your own pace. Music becomes a bridge between the therapeutic process and everyday life, supporting your ongoing transformation.

Conclusion: Music as a Healing Tool in Somatic Therapy

Music is far more than entertainment—it’s a scientifically backed tool for emotional regulation, relaxation, motivation, and focus. Whether you're processing sadness, calming anxiety, or boosting productivity, the right kind of music can be a game-changer.

In my somatic therapy practice in Denver, I integrate music into sessions to help clients access deeper states of healing, self-awareness and self-acceptance. If you’re interested in exploring how music and therapy can support your emotional well-being, feel free to reach out and learn more about how we can work together.

References

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Huberman, A. (2021). How to use music to boost motivation, mood, and improve learning. Huberman Lab Podcast. Huberman Lab Podcast
Huberman, A. (2023). How to Use Music to Boost Motivation, Mood, and Improve Learning [Podcast]. Huberman Lab.
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Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. Guilford Publications.
Sirois, F. M., & Guillemette, P. (2018). Music and emotion regulation: The role of music in the regulation of emotions and its potential in somatic therapy. Journal of Somatic Psychology, 7(2), 85-100. Journal of Somatic Psychology
Thoma, M. V., La Marca, R., Brönnimann, R., Fink, A., & Chtourou, H. (2013). The effect of music on the human stress response. PLOS ONE, 8(8), e70156. https://doi.org/10.1371/journal.pone.0070156
Vuoskoski, J. K., & Eerola, T. (2012). Can sad music really make you sad? Indirect measures of affective states induced by music. Psychology of Aesthetics, Creativity, and the Arts, 6(3), 204.

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Dennis Guyvan, a therapist in Denver, CO. He provides individual in-person/online therapy and life coaching in Denver, CO and online coaching worldwide . Schedule your free 30-minute therapy consultation with Dennis Guyvan.