Music for stress: what the evidence says

Yes. A review of 104 randomized controlled trials with nearly 10,000 people found that music interventions reduce stress, both in how people feel and in body measures such as heart rate and blood pressure. The effects are small to moderate, and they are among the best-supported of any everyday calming tool.

A meta-analysis of 104 randomized trials found music lowers stress in body and mind. What the evidence shows and how to use music to unwind.

Beiing evidence map

Evidence: Strong for reducing stress, felt and physiological

How to do it

1. Pick music you find calming; personal preference matters.
2. Slower music without sudden changes tends to suit winding down.
3. Listen with attention for 10 to 20 minutes rather than only in the background.

What the research shows

De Witte and colleagues pooled 104 randomized trials (9,617 participants). Music reduced stress on psychological measures (d = 0.55) and physiological measures (d = 0.38).

Among body measures, heart rate showed the largest effect, with smaller effects on blood pressure and stress hormones.

What "Strong" means here: Consistent results across many randomized trials, pooled in at least one meta-analysis. Rated for: Reducing stress, felt and physiological.

Key studies

• Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses

  de Witte M, et al. Health Psychology Review, 2020 · Systematic review and two meta-analyses, 104 randomized trials

  Music reduced psychological stress (d = 0.55) and physiological stress (d = 0.38).

Safety notes

• Keep headphone volume moderate. Music can also stir difficult feelings; choose what feels right for you.

Common questions

Does the type of music matter?

Trials used many styles. Personal preference and a calm, steady character are sensible guides; the research does not single out one genre.

Checked against the studies above on October 28, 2026 by Beiing's editorial and research team (writers and researchers, not licensed clinicians). How we review · For clinicians

More from the evidence map

• Slow breathing (about 6 breaths a minute) Moderate
• Cyclic sighing Limited
• Box breathing (4-4-4-4) Limited
• 4-7-8 breathing Limited
• Nature sounds Moderate
• White, pink and brown noise for focus Limited
• White noise for sleep Insufficient
• Binaural beats Limited
• 528 Hz and solfeggio frequencies Insufficient

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Educational content only - not medical advice. In a crisis, call or text 988 (US) or your local emergency number. See crisis resources.