Music and Sound
Music can influence the nervous system, making it a valuable companion to TRE practice. The right auditory environment can support relaxation, deepen release, and enhance integration.
How Sound Affects Us
Sound waves create vibrations that influence:
| Effect | Description |
|---|---|
| Nervous system state | Low, steady tones calm; sudden, loud sounds alert |
| Heart rate and breathing | We naturally synchronise with environmental rhythms |
| Emotional processing | Music can evoke and support emotional release |
Using Music During TRE
Benefits
- Creates a container – Signals that this is protected practice time
- Masks distractions – Softens environmental noise
- Supports relaxation – Helps the nervous system settle
- Facilitates emotional processing – Gives permission for feelings to arise
Potential Drawbacks
- Distraction – Lyrics or complex melodies pull attention from body sensations
- Imposed rhythm – Strong beats might interfere with natural tremor rhythm
- Emotional manipulation – Very evocative music may push release too fast
- Dependency – May make silent practice difficult
Types of Music
| Type | Best For |
|---|---|
| Ambient/nature sounds | Standard practice, maintaining body focus |
| Slow rhythmic (~60 BPM) | Supporting tremor rhythm, grounding |
| Classical/instrumental | Longer sessions, emotional processing |
| Binaural beats | Deepening relaxation (requires headphones) |
| Silence | Developing sensitivity, experienced practitioners |
Practical Guidelines
Volume: Keep it low. Music should support, not dominate. You should hear your own breathing.
Predictability: Avoid sudden changes in tempo, volume, or mood.
Duration: Match your practice length to avoid mid-session changes.
Headphones vs. speakers: Speakers allow whole-body sound; headphones create immersion but may be uncomfortable lying down.
When to Use Music
Use music when:
- Your environment is noisy
- You want support with relaxation
- You're working with emotional content
Consider silence when:
- You want to develop sensitivity
- You're in a quiet, supportive environment
- You want to hear body signals clearly
The Safe and Sound Protocol
The Safe and Sound Protocol (SSP) is a therapeutic listening programme developed by Stephen Porges (creator of polyvagal theory). It uses specially filtered music to stimulate the vagus nerve through the middle ear muscles.
Key points:
- SSP works top-down through auditory processing; TRE works bottom-up through the body
- SSP requires a trained provider (unlike TRE)
- Some find SSP creates a foundation for deeper TRE work
- They complement rather than replace each other
For more information, consult a trained SSP provider.
Music can support emotional release, but it can also push intensity beyond what you can integrate. If you feel overwhelmed, reduce intensity or switch to silence. Self-regulation remains essential.
There's no right answer about music and TRE. Some always use music; others always practise in silence. Experiment to find what serves your nervous system best.