The Science Behind Music and Stress Relief

Listening to just a mere 30 minutes of music can instantly improve mood and reduce cortisol levels, the stress hormone, in your body. Music isn’t just entertainment: it’s essentially medicine for your mind. Music has been used as a reliable stress reliever, even in clinical settings. But, how does this process unfold exactly?

The process begins with auditory perception. Your ears recognize the sound waves derived from the music. Then, these sounds are converted by the cochlea in our inner ear and become neural signals, electrochemical messages that neurons use to communicate with the brain. Then, the neural signals are transmitted from the auditory nerve to the brain. This finally results in our brain analyzing the musical components like pitch, tone, rhythm, and volume. After this, the music is communicated with other areas of the brain, which can trigger emotional and psychological changes. 

Next, many different interconnected brain areas start getting impacted after the brain successfully processes the information. Emotions are assigned based on the music that is being listened to. The amygdala handles emotions. For example, if you’re anxious, the amygdala is the part of the brain that helps lower your anxiety levels. The prefrontal cortex also comes into play. It controls your thinking and decision-making. When music is playing, your prefrontal cortex can help you calm down and reconsider your decisions, reducing impulsiveness. Your hippocampus stores information in your brain, so if the music reminds you of a happy memory, it can help you feel safer. Your brain’s reward system, which consists of the nucleus accumbens and striatum, releases dopamine, which helps you feel pleasure when listening to music. 

Then, your APA axis and Autonomic Nervous System (ANS) begin reacting to the music. Signals are now sent throughout your body to calm down. The HPA axis controls the release of cortisol, which is the main stress hormone. For example, when you are stressed, the hypothalamus (your brain) sends a signal to your pituitary gland. The pituitary gland then tells your adrenal glands to release cortisol. Cortisol is then distributed throughout the body, triggering fight or flight mode. When listening to music, your brain relaxes, and as a result, the hypothalamus stops sending stress signals. Your body finally leaves the fight or flight mode and returns to normal. On the other hand, the ANS controls things we don’t even think about, like our heart rate and breathing. The ANS has two main branches: the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS). The SNS makes your breathing heavier and your heart race faster when you’re anxious, nervous, or stressed. However, the PNS slows things down, calming your breathing and heart rate when you’re calm, relaxed, and collected. 

After listening to music, your body will feel calmer, and you will feel more relaxed overall. Typically, music can make you feel less overwhelmed. This happens as a result of your limbic system soothing, and the dopamine released from the music can give you a safe, rewarding feeling. 

So, next time you feel anxious, go on Spotify. Your brain will thank you. 

References

Lata, F., & Kourtesis, I. (2021). Listening to music as a stress management tool. European

Psychiatry, 64(S1), S609–S609. https://doi.org/10.1192/j.eurpsy.2021.1621 

Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of Music Listening on Cortisol Levels and Propofol Consumption during Spinal Anesthesia. Frontiers in Psychology, 2(2). https://doi.org/10.3389/fpsyg.2011.00058 

Georgiou, S. G., & Galatos, A. D. (2025). Proposed Physiological and Neurobiological Mechanisms of Music’s Effect, with a Focus on the Perioperative Period: Literature Evidence from Human, Canine and Feline Medicine. Veterinary Sciences, 12(8), 770. https://doi.org/10.3390/vetsci12080770