Can 528 Hz frequency really reduce stress? Here’s what to know

Stress & Anxiety

Jul 30

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

You may have read that listening to 528 Hz can reduce stress, but is it actually true? Discover what the frequency is, what the science says, and 7 tips try it on your own.

Maybe you’ve stumbled across it during a late-night YouTube rabbit hole or caught it playing softly in a yoga studio: a smooth, low hum that seems to fill the room. This sound is called “528 Hz,” and there’s plenty of debate on the internet about whether it’s the frequency of transformation or just a pleasant background drone.

The idea that sound can shape how we feel isn’t anything new. People have turned to chanting, drumming, and singing bowls for centuries to soothe the nervous system and connect with themselves and the world at large. In recent years, specific frequencies, like 528 Hz, have gained popularity in digital wellness spaces. It’s often incorporated into music or soundscapes designed to reduce stress, improve sleep, or enhance mental clarity.

While the scientific jury is still out, plenty of people find these sounds comforting. So, where does that leave us? Hopefully, somewhere between curiosity and caution. Let’s dive into what 528 Hz is, what evidence (if any) backs it up, and how to experiment with it yourself.

What is 528 Hz?

528 Hz is a sound frequency. It’s one of many tones within the range of human hearing. This frequency is part of the solfeggio scale, which is a group of frequencies that some believe have healing properties. 528 Hz is often used in meditation music and sound therapy as it’s said to help with relaxation and DNA repair.

In general, all sound is measured in hertz (Hz), and the specific number refers to how many vibrations happen per second. In regards to 528 Hz, it lands in the mid-range and it’s often described as smooth, warm, or harmonically pleasant.

But what sets it apart is its reputation. It’s dubbed the “love frequency” or “miracle tone,” because some believe it promotes healing, or find it calming.

What does 528 Hz sound like?

Typically, this frequency is a steady hum that has no melody or rhythm, and many people describe it as calming, hypnotic, or similar to an ambient drone.

If you’ve ever listened to meditation music or sound baths, you’ve most likely heard 528 Hz without realizing it. Often, it’s blended into soundscapes featuring nature sounds or soft instruments to create an even more relaxing effect.

Some people find it physically soothing, while others don’t notice much. It really varies from person to person.

Does 528 Hz actually reduce stress? What the studies say

Early research does suggest that 528 Hz may influence your body’s stress response, at least in small and short-term ways.

In a 2018 study, participants who listened to music tuned to 528 Hz for five minutes showed lower cortisol and higher oxytocin compared to when they listened to the standard 440 Hz music. A more recent study suggested that listening to 528 Hz—even for short periods—could help reduce anxiety levels.

With that said, the science is still far from settled. If you’re interested, approach it with the mindset that it can be used as a helpful tool to feel more relaxed, rather than as a possible cure.

How to listen to 528 Hz (or any sound) for stress relief: 7 tips to find your calm

Vibrational healing has been used by people as a means of relaxation for centuries. And while the 528 Hz frequency is one of the most common, with a bit of intention, you can turn any sound into a relaxing experience.

Here are seven tips to help you listen your way to stress relief.

1. Set a time that actually fits your schedule

Set aside five to ten minutes a day to listen. You could try while you’re winding down before bed, commuting, or even doing chores. What matters is intentionally setting aside the time to listen.

2. Use headphones for a deeper experience

Headphones can help eliminate distractions and allow you to fully absorb the sound, especially if the audio includes subtle tones or layered frequencies.

Consider listening on noise-canceling headphones, as those will help drown out any other frequencies. But really, anything that brings the sound closer to you will help.

💙 Get ready for a peaceful night's sleep with the Sleep Frequencies: Ambient 528 Hz playlist.

3. Pair it with another calming activity

If you find it hard to sit and listen, try intentionally multitasking. Combine 528 Hz audio with gentle stretching, journaling, or a cup of tea. Pairing it with something soothing can help your body register it as a calming ritual.

4. Try different formats

There are countless ways to experience 528 Hz. Pure tones, ambient music, binaural beats, or tracks combined with nature sounds are all ways you can listen to this frequency. Try them all to find what feels best (and most relaxing) to you.

💙 Immerse yourself in a soothing sanctuary melody by listening to 528 Hz Piano for Self-Care Healing.

5. Experiment with your environment

Where you listen can affect how you feel, so try creating a cozy sound corner by dimming the lighting and sitting in a soft chair

If that’s not doable, you can just sit quietly in your car before heading into work, or in an empty meeting room on a lunch break. What really matters is creating an environment that signals “you time” — even if it’s only for five minutes.

6. Use it to transition between parts of your day

Cue up a 528 Hz track as a gentle buffer if you feel tense after a meeting or need a little transition between tasks.

Using sound to mark shifts in your day can help reset your nervous system and lift your mood.

7. Give yourself permission to feel nothing

Remind yourself that if you don’t feel anything, that’s okay. Sometimes we expect an immediate wave of calm or an emotional breakthrough, and then we feel let down if that doesn’t happen.

So instead of setting sky-high expectations, allow yourself to feel nothing. Just give yourself space to pause — you might be surprised at how much that pause can do for you over time.

528 Hz FAQs

How long should I listen to 528 Hz?

There isn’t a specific time that works for everyone. Some people listen for five minutes and report feeling more relaxed, while others like longer sessions of 30 minutes, especially before sleep or during meditation.

A good rule of thumb is to find a duration that feels doable without adding pressure. You could try doing a few minutes during your morning routine or right before bed, and then adjust based on how your body and mind respond.

Also, consistency tends to be more important than duration. A few minutes daily tends to have more of an impact than a long session once a week.

Is 528 Hz scientifically proven to work?

The evidence on 528 Hz is still emerging. Some small studies have found that listening to it may lower stress-related hormones and increase oxytocin levels, a hormone associated with connection and calm. Participants in these studies often reported feeling more relaxed after listening.

That said, these studies are limited in size and scope, and researchers are careful not to make sweeping claims. There’s enough early evidence to justify curiosity, but not enough to guarantee results. You could think of it as one possible tool in your self-care kit. It’s not a miracle cure, but it can potentially help.

Can I listen to 528 Hz while sleeping?

You can listen to 528 HZ while sleeping, and many people do. In fact, there are entire playlists of 528 Hz music designed for sleep. Many of them are several hours long and provide a gentle background for relaxation.

If you tend to have trouble falling asleep, 528 Hz could help signal to your nervous system that it’s safe to relax.

But if you’re a light sleeper, keep the volume low and avoid tracks that suddenly change volume or tone. And if you’re using earbuds, make sure they’re comfortable and safe for overnight use.

Where can I find 528 Hz music?

You can find 528 Hz tracks on the Calm app, as well as on other platforms like YouTube or Spotify. Just search terms like “528 Hz healing music” or “528 Hz sleep tone” and a range of playlists should come up.

If you're looking for something a little more tailored, some sound therapy creators even offer albums that incorporate 528 Hz as part of a broader experience.

What’s the difference between 528 Hz and other frequencies?

Different frequencies are believed to have different effects. For example, 396 Hz is associated with releasing fear, and 432 Hz with inner peace, while 528 Hz is linked with transformation and healing. But it’s important to note that these claims are largely anecdotal or based on spiritual traditions.

From a practical perspective, the differences between these frequencies can be subtle. What matters most is how a particular sound feels to you. If 528 Hz makes you feel grounded or calm, it’s worth keeping in your toolkit. But if another frequency resonates more, go for that one instead.

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528hz

Calm Editorial Team