The Musicality of the Nervous System: How Sound Shapes Mental Health

By Stefan Walters – Psychological Therapist & ADHD Coach 

How does music affect the nervous system?

Music influences the nervous system by mirroring our internal rhythms and vibrations. It acts as a bridge between our emotional states and our physiological responses, helping to regulate the vagus nerve and transition the brain from a state of “threat” or “shutdown” into a state of “flow” and social connection.

As a therapist who previously worked in the music industry, I have always been fascinated by how a single song can act as a cathartic outlet. Whether we are happy, angry, or sad, we instinctively look for a rhythm that matches our internal “vibration”.

In clinic, we often see that when clients understand the “musicality” of their own nervous system, they gain a powerful new language for their mental health.

What is the ‘Musicality’ of the Nervous System?

In therapy, we view the nervous system not just as a biological circuit, but as a series of fluctuating rhythms and harmonics. Just as a song moves through different movements, our bodies move through different states:

• The State of Flow: Similar to a harmonious melody, this is when we feel safe, social, and creative.

• The Sympathetic Rouse (Fight or Flight): This is a high-tempo, jagged rhythm. It’s the “spiky” energy we feel when we are anxious or in conflict.

  

• The Dorsal Vagal Collapse (Shutdown): This is the heavy silence or the “numb” note. It occurs when our system feels so overwhelmed that it simply detaches or shuts down.

Mapping your nervous system “diary”

We often encourage clients to keep a nervous system diary. Instead of just writing “I felt sad,” try to note the rhythm: Was it a slow, heavy vibration? A fast, frantic beat? By noticing these patterns, you can begin to “conduct” your emotions rather than being overwhelmed by them.

The “Porcupine Dance”: Using Metaphor in Relationships

By: Denali National Park and Preserve

Relationships have their own unique pace and distancing. We often use the “Dance of the Porcupines” as a metaphor for human connection:

Imagine porcupines in a cold winter. They move closer for warmth, but their sharp quills prick each other, so they retreat. Eventually, they get cold again and move back in, only to be stung once more.

Many of us get stuck in this “dance” – moving between needing warmth and feeling too “spiky” or defensive. In Emotionally Focused Therapy (EFT), we look at these predictable patterns (like the “protest polka”) where one partner pursues reassurance while the other withdraws. Recognising your “attachment rhythm” is the first step toward finding a dance that feels safe for both of you.

How Can You Use Music to Regulate Your Emotions?

Science is now catching up with ancient spiritual wisdom. From rhythmic chanting to the use of bilateral music (sounds that move between the left and right ear), sound is one of the fastest ways to access the vagus nerve.

1. Identify Your “Go-To” Playful Song

Our nervous system feels safest when we are in a state of play. Think of a song that takes you back to a time when you felt spontaneous and safe – perhaps a track from your teenage years. Using this as a “reset” song can help pull your nervous system out of a threat response and back into “flow.”

2. Experiment with Frequencies

Modern tools like brown noise or specific vibrational frequencies (often found in meditation apps) can help the body relax. These sounds activate different vibrations in our tissues, helping the nervous system to “down-regulate” from a state of high arousal.

3. Move to Discharge Trauma

We are musical beings before we can even speak – experiencing the rhythm of a heartbeat in the womb. Using movement, dance, or rhythmic “shaking” can help the body discharge the energy of a traumatic event, effectively “resetting” the nervous system’s song.

Working with Performers and Musicians

At Harley Therapy, we particularly enjoy working with musicians and performers. Because they already have a deep attunement to fine motor skills and sound, they are often naturally equipped to “tune in” to their own physiology. Whether you are a singer, an athlete, or a high-level professional, learning to inhabit your body in a calm, attuned way is the key to elite performance and long-term wellbeing.

Would you like to explore the rhythm of your own mental health? Book a consultation with one of our London-based or online therapists to begin your journey toward emotional regulation.