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60% Less Anxiety in Just 10 Minutes: The Surprising Power of Sound Therapy

Award-winning composer Markus Pesonen reveals how spatial audio and natural sounds can rewire your nervous system for calm and clarity

Author

Brady Dowling
February 03, 2025

With Markus Pesonen, composer & co-founder of Olo, MA
2 min read

Episode Snapshot

Explore how sound and music can be powerful tools for mental wellness with award-winning composer Markus Pesonen. Learn about the science behind sound therapy, the impact of spatial audio, and practical ways to use sound for reducing stress and anxiety.

Key Insights

  • Sound bypasses cognitive defenses, allowing immediate emotional connection and self-awareness

  • In clinical studies, 10 minutes of sound therapy reduced anxiety by 60% and increased heart rate variability by 30%

  • Urban environments create "sonic claustrophobia" - limiting our natural ability to orient through sound

  • The nervous system has 4x more pathways to the brain than vice versa, making bottom-up approaches (like sound) highly effective

  • Spatial audio helps the brain orient in space and may improve concentration and memory retention

Quotable Moments

"Most people, if you say there's some immersive sound, it's quite easy to approach. It's a lot safer than taking psychedelics, more accessible than booking a therapist, and doesn't require learning meditation first."

"Our biology is wired for nature connection... You're stressed out, you're just not thinking straight and it's nobody's fault if you have brain fog or hard to make decisions when your biology is working against you."

Action Steps

  1. Practice Sound Awareness: Close your eyes and notice all sounds around you. Feel how they affect your body and emotional state

  2. Seek Natural Soundscapes: Spend time in nature, paying attention to the variety and directionality of sounds

  3. Create Sound Boundaries: Use sound intentionally to shape your environment, especially in noisy urban settings

Resources Mentioned

  • Olo App - Immersive sound experiences for wellness

  • MAPS Conference - Where sound therapy meets psychedelic research

Listen to the full episode:

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