The Surprising Effect of Sound Therapy on Menstrual Pain

The Surprising Effect of Sound Therapy on Menstrual Pain

Science

Painful menstrual periods, aka dysmenorrhea, is the most common gynecologic disorder in women and folks with a womb during their reproductive years. While this may sound alarming, painful periods may happen in the absence of any underlying or serious condition. In fact, about 40 to 90% of women experience painful periods. Although there are plenty of medical and non-medical methods to treat dysmenorrhea, there’s one particular treatment that’s been making some noise — sound therapy.

Sound has the unique ability to influence our emotional states and perception of pain. Research proves that listening to immersive soundscapes can optimize your mind to free yourself from the pain and discomfort you experience every month. In this article, we’ll discuss what sound therapy is and how it can radically transform your relationships with menstrual pain. First, we’ll start with the basics: where does the pain come from?

Menstrual pain: Why does it happen?

To get to the bottom of this mystery, let’s talk about the menstrual cycle first. Your monthly cycle is the hormonal process your body undergoes in order to prepare for pregnancy. Many glands and hormones regulate the menstrual cycle. The hypothalamus, a brain structure, causes the nearby pituitary gland to produce certain chemicals that make the ovaries produce the sex hormones estrogen and progesterone. Researchers believe that the fluctuations in these hormones cause many symptoms related to menstruation.

It’s important to know that the menstrual cycle is divided into 4 phases: the follicular phase, ovulation, the luteal phase, and menstruation. During the luteal phase, for example, the body produces progesterone and increases estrogen levels. If you don’t get pregnant, progesterone production stops, and estrogen levels decrease. Experts believe the decrease in female sex hormones causes the infamous PMS (premenstrual syndrome) — a series of physical and emotional symptoms. In PMS, a week or two before your period begins, it’s common to experience mood swings, acne, bloating, and abdominal pain.

Then, as you officially enter the “menstruation” phase and you begin to bleed, you may continue experiencing certain symptoms. During the first two or three days of your period, you may develop:

  • tender breasts,
  • headaches,
  • joint aches,
  • bloating,
  • diarrhea or constipation,
  • lower back pain,
  • abdominal cramps,
  • and other symptoms.

Dysmenorrhea

Dysmenorrhoea or painful periods are caused by uterine contractions. A chemical called prostaglandins makes the uterus (where a baby grows) contract throughout your menstrual cycle. However, during your period, the uterus contracts more strongly than usual. If the contractions are too strong, the uterus presses against nearby blood vessels, cutting off the oxygen supply to the muscle tissue. This means that you feel pain when part of the muscle briefly loses its supply of oxygen.

“Primary dysmenorrhea” is the name given to common menstrual cramps that are recurrent (every month) and aren’t due to other medical conditions. Primary dysmenorrhea usually begins 1 or 2 days before getting your period or once the bleeding starts. You may feel mild to severe pain in your lower abdomen, back, or thighs. You might also have additional symptoms such as diarrhea, nausea, or vomiting.

“Secondary dysmenorrhea” is a more serious condition. It occurs due to a disorder or infection in your reproductive organs, including endometriosis, pelvic inflammatory disease (PID), adenomyosis, cervical stenosis, and fibroids. Pain from secondary dysmenorrhea typically starts earlier in the menstrual cycle and lasts longer than primary dysmenorrhea. If you suspect you may be experiencing secondary dysmenorrhea, please discuss it with your doctor.

Menstrual pain remedies: Pros & cons

There are so many medical and natural remedies to relieve menstrual pain and discomfort. For instance, simple home remedies may do the trick if you suffer from mild to moderate (temporary) cramps. Applying a hot bottle or a heating pad to your lower abdomen is a popular home treatment. While helpful for many, “heat therapy” does come with its cons. You may burn or blister your skin. Or, you may cause a “rebound phenomenon”, AKA encouraging your muscles to contract even more.

Other home remedies include massaging the painful areas with essential oils or drinking herbal teas (cinnamon, chamomile, ginger, fennel seeds, and dills). You should always make sure that the oils and herbs you purchase are from reputable sources. Some herbs may also cause certain side effects if you are allergic or are taking medication. However, if you would like a long-term, natural solution, you could keep up a healthy diet and workout routine. Both a healthy diet and regular physical exercise can prevent the intensity of PMS and menstrual symptoms such as mood swings, abdominal cramps, bloating, constipation, and diarrhea.

Need extra help? Many people opt for taking over-the-counter (OTC) pain relief medications. Ibuprofen and naproxen are popular recommendations for menstrual pain and heavy menstrual bleeding. Your doctor can prescribe “The Pill”, a form of birth control that can help regulate your period and lessen cramping. It’s important to note that the pill can cause certain side effects such as nausea, tender breasts, headaches, spotting (bleeding in between periods), a higher risk of blood clots, and high blood pressure.

Everybody is different…

Every single person is completely unique! What may work for a friend of yours may not do much for you and vice versa. As you can see, there are many options to treat menstrual pain and discomfort. But you won’t know whether an option is right for you or not unless you try it. And, as mentioned before, some pain relief methods come with their pros and cons. If you decide to try one of them, proceed with caution.

Sound therapy and menstrual pain

Sound therapy combines sound, music, and self-reflective techniques to improve health and well-being. But…what does that even have to do with menstrual pain? Well, more than you may think! Research shows that sound therapy can influence psychology and physiology. In other words, the power of sound can positively affect your mind and body. More specifically, sound therapy can help to:

  • lower stress,
  • reduce anxiety,
  • balance mood swings,
  • improve sleep,
  • and teach you how to manage pain.

All of these benefits are useful when it comes to PMS and menstrual pain.

But, does scientific research support such claims? Yes! Many studies found credible evidence of the effectiveness of sound therapy for overall health and well-being. When it comes to sound therapy’s effect on menstrual pain and PMS, the available research is scarce but promising. As part of a recent study, for example, a group of women with PMS received sound therapy for three months (3 PMS cycles). The results show a significant reduction in the symptoms’ severity. What’s more, mental symptoms were also less intense. Another study followed a group of young girls suffering from primary dysmenorrhea. The girls began receiving sound therapy during the luteal phase, a week before starting their periods. The results show a clear decrease in the severity of pain.

So now that you have a better understanding of what sound therapy is, its benefits, and some key scientific findings, let’s get into the specifics. How does sound reduce or alter your perception of pain exactly?

Lowering stress

There’s a curious (and very important) connection between stress, menstrual pain, and sound therapy. We already mentioned that one of sound therapy’s many benefits is less stress. Now, researchers believe that dysmenorrhea is linked to lifestyle stress. A study revealed that menstrual cramps were twice as common in women with high stress levels in the previous menstrual cycle (44%) compared to those who dealt with low stress (22%). In fact, many women claim that stress generally worsens their menstrual pain. In recent years, researchers concluded that chronic stress can worsen medical conditions, including cardiovascular disease, asthma, and diabetes.

When you listen to the soothing sounds of nature or a slow song (around 60 to 80 beats per minute) your brain processes them as non-threatening noises. In turn, this reduces your fight-or-flight response. This lowers your stress levels and activates a deep relaxation response. As the studies show, the less stress you feel, the less intense your menstrual cramps will be.

Shifting your focus

Pain is a very real, physical experience. It’s like an alarm system that goes off, sending a message about harmful conditions. So when you touch that boiling hot pan, you act instinctively, taking your hand away. However, pain is also highly subjective. Neuroscientists have discovered that expectations of pain intensity can become “self-fulfilling prophecies”. If you expect a vaccine shot to hurt, it most likely will. Even if the needle hasn’t touched your skin yet, you’ll flinch. To sum up, the more pain you expect, the stronger your brain responds to it. The stronger your brain responds to pain, the more you expect it.

Luckily, it’s possible to “trick” the brain to feel pain relief. This begins with a distraction. A simple gesture such as making someone laugh can take your focus away from pain. As a result, the perceived pain intensity and discomfort decrease. With sound therapy, you can focus on the sounds that you are listening to. As the sounds are intentionally relaxing and uplifting, you will focus on a positive experience rather than an unpleasant one.

Promoting feelings of well-being

Whenever we listen to our favorite song or a happy tune, something changes within us. We hum, sing, tap along with the rhythm or even dance a bit. We just feel so much better. It comes back to the sound being an excellent distractor. For instance, when we listen to music, we process the emotions and memories related to said music. As a result, it’s more difficult to process emotions and memories linked to pain. And, since both music and pain share the same neurological pathways, music can overturn the emotions and memories that trigger pain.

For instance, if you listen to a peaceful soundscape, you may experience the serenity needed to fight stress and negative emotions that intensify your pain. Neuroscientists also believe that because music lifts our mood it can affect serotonin levels. Serotonin is a natural mood stabilizer that boosts the production of natural killer cells and T cells.

Introducing Zen Period

As Aunt Flo’s visit approaches, you can optimize your mind to feel more relaxed, motivated, lively, and in control of physical pain and discomfort. Based on the latest sound therapy and wellness research, Beginning.com created the ultimate tool for a less painful and more mindful period. The key? You’ve guessed it! Immersive, relaxing, and healing sounds.

Discover Beginning.com’s Zen Period program — a series of three-dimensional soundscapes that support your physical and mental well-being throughout your menstrual cycle. Each audio is an immersive “sound journey” combining authentic nature sounds, relaxing frequencies, and original music.

As you listen, you’ll enter a state of deep relaxation. Pain will no longer control you…You’ll be able to focus on nothing but the tranquil and positive emotions evoked by the sound journeys. In addition to a more positive relationship with pain, by listening to Zen Period, you can expect to:

  • reduce stress,
  • get better sleep,
  • increase your motivation,
  • balance your emotional states,
  • and feel comfortable in your own skin

Are you ready to benefit from Zen Period?

Zen Period is a revolutionary experience that will radically change your relationship with pain. Make sure to make it an integral part of your everyday routine. Just like brushing your teeth or any other positive habit, you do to keep yourself healthy. The more you listen, the more you reprogram your mind to conquer pain. Because your body is wiser than you think. . .

Sources

https://www.semanticscholar.org/paper/Assessing-Efficacy-of-Music-Therapy-on-Syndrome%E2%80%99s-Setareh-Monajemi/2dff95f1d4430c7cd87db236ee4bba26147e8568 https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods https://www.researchgate.net/publication/322568548_Effect_of_music_therapy_in_dysmennorhea_subjects_during_menstrual_phase_of_menstrual_cycle https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3392715/
The Surprising Effect of Sound Therapy on Menstrual Pain

The Surprising Effect of Sound Therapy on Menstrual Pain

Menstrual Cycle

Painful menstrual periods, aka dysmenorrhea, is the most common gynecologic disorder in women and folks with a womb during their reproductive years. While this may sound alarming, painful periods may happen in the absence of any underlying or serious condition. In fact, about 40 to 90% of women experience painful periods. Although there are plenty of medical and non-medical methods to treat dysmenorrhea, there’s one particular treatment that’s been making some noise — sound therapy.

Sound has the unique ability to influence our emotional states and perception of pain. Research proves that listening to immersive soundscapes can optimize your mind to free yourself from the pain and discomfort you experience every month. In this article, we’ll discuss what sound therapy is and how it can radically transform your relationships with menstrual pain. First, we’ll start with the basics: where does the pain come from?

Menstrual pain: Why does it happen?

To get to the bottom of this mystery, let’s talk about the menstrual cycle first. Your monthly cycle is the hormonal process your body undergoes in order to prepare for pregnancy. Many glands and hormones regulate the menstrual cycle. The hypothalamus, a brain structure, causes the nearby pituitary gland to produce certain chemicals that make the ovaries produce the sex hormones estrogen and progesterone. Researchers believe that the fluctuations in these hormones cause many symptoms related to menstruation.

It’s important to know that the menstrual cycle is divided into 4 phases: the follicular phase, ovulation, the luteal phase, and menstruation. During the luteal phase, for example, the body produces progesterone and increases estrogen levels. If you don’t get pregnant, progesterone production stops, and estrogen levels decrease. Experts believe the decrease in female sex hormones causes the infamous PMS (premenstrual syndrome) — a series of physical and emotional symptoms. In PMS, a week or two before your period begins, it’s common to experience mood swings, acne, bloating, and abdominal pain.

Then, as you officially enter the “menstruation” phase and you begin to bleed, you may continue experiencing certain symptoms. During the first two or three days of your period, you may develop:

  • tender breasts,
  • headaches,
  • joint aches,
  • bloating,
  • diarrhea or constipation,
  • lower back pain,
  • abdominal cramps,
  • and other symptoms.

Dysmenorrhea

Dysmenorrhoea or painful periods are caused by uterine contractions. A chemical called prostaglandins makes the uterus (where a baby grows) contract throughout your menstrual cycle. However, during your period, the uterus contracts more strongly than usual. If the contractions are too strong, the uterus presses against nearby blood vessels, cutting off the oxygen supply to the muscle tissue. This means that you feel pain when part of the muscle briefly loses its supply of oxygen.

“Primary dysmenorrhea” is the name given to common menstrual cramps that are recurrent (every month) and aren’t due to other medical conditions. Primary dysmenorrhea usually begins 1 or 2 days before getting your period or once the bleeding starts. You may feel mild to severe pain in your lower abdomen, back, or thighs. You might also have additional symptoms such as diarrhea, nausea, or vomiting.

“Secondary dysmenorrhea” is a more serious condition. It occurs due to a disorder or infection in your reproductive organs, including endometriosis, pelvic inflammatory disease (PID), adenomyosis, cervical stenosis, and fibroids. Pain from secondary dysmenorrhea typically starts earlier in the menstrual cycle and lasts longer than primary dysmenorrhea. If you suspect you may be experiencing secondary dysmenorrhea, please discuss it with your doctor.

Menstrual pain remedies: Pros & cons

There are so many medical and natural remedies to relieve menstrual pain and discomfort. For instance, simple home remedies may do the trick if you suffer from mild to moderate (temporary) cramps. Applying a hot bottle or a heating pad to your lower abdomen is a popular home treatment. While helpful for many, “heat therapy” does come with its cons. You may burn or blister your skin. Or, you may cause a “rebound phenomenon”, AKA encouraging your muscles to contract even more.

Other home remedies include massaging the painful areas with essential oils or drinking herbal teas (cinnamon, chamomile, ginger, fennel seeds, and dills). You should always make sure that the oils and herbs you purchase are from reputable sources. Some herbs may also cause certain side effects if you are allergic or are taking medication. However, if you would like a long-term, natural solution, you could keep up a healthy diet and workout routine. Both a healthy diet and regular physical exercise can prevent the intensity of PMS and menstrual symptoms such as mood swings, abdominal cramps, bloating, constipation, and diarrhea.

Need extra help? Many people opt for taking over-the-counter (OTC) pain relief medications. Ibuprofen and naproxen are popular recommendations for menstrual pain and heavy menstrual bleeding. Your doctor can prescribe “The Pill”, a form of birth control that can help regulate your period and lessen cramping. It’s important to note that the pill can cause certain side effects such as nausea, tender breasts, headaches, spotting (bleeding in between periods), a higher risk of blood clots, and high blood pressure.

Everybody is different…

Every single person is completely unique! What may work for a friend of yours may not do much for you and vice versa. As you can see, there are many options to treat menstrual pain and discomfort. But you won’t know whether an option is right for you or not unless you try it. And, as mentioned before, some pain relief methods come with their pros and cons. If you decide to try one of them, proceed with caution.

Sound therapy and menstrual pain

Sound therapy combines sound, music, and self-reflective techniques to improve health and well-being. But…what does that even have to do with menstrual pain? Well, more than you may think! Research shows that sound therapy can influence psychology and physiology. In other words, the power of sound can positively affect your mind and body. More specifically, sound therapy can help to:

  • lower stress,
  • reduce anxiety,
  • balance mood swings,
  • improve sleep,
  • and teach you how to manage pain.

All of these benefits are useful when it comes to PMS and menstrual pain.

But, does scientific research support such claims? Yes! Many studies found credible evidence of the effectiveness of sound therapy for overall health and well-being. When it comes to sound therapy’s effect on menstrual pain and PMS, the available research is scarce but promising. As part of a recent study, for example, a group of women with PMS received sound therapy for three months (3 PMS cycles). The results show a significant reduction in the symptoms’ severity. What’s more, mental symptoms were also less intense. Another study followed a group of young girls suffering from primary dysmenorrhea. The girls began receiving sound therapy during the luteal phase, a week before starting their periods. The results show a clear decrease in the severity of pain.

So now that you have a better understanding of what sound therapy is, its benefits, and some key scientific findings, let’s get into the specifics. How does sound reduce or alter your perception of pain exactly?

Lowering stress

There’s a curious (and very important) connection between stress, menstrual pain, and sound therapy. We already mentioned that one of sound therapy’s many benefits is less stress. Now, researchers believe that dysmenorrhea is linked to lifestyle stress. A study revealed that menstrual cramps were twice as common in women with high stress levels in the previous menstrual cycle (44%) compared to those who dealt with low stress (22%). In fact, many women claim that stress generally worsens their menstrual pain. In recent years, researchers concluded that chronic stress can worsen medical conditions, including cardiovascular disease, asthma, and diabetes.

When you listen to the soothing sounds of nature or a slow song (around 60 to 80 beats per minute) your brain processes them as non-threatening noises. In turn, this reduces your fight-or-flight response. This lowers your stress levels and activates a deep relaxation response. As the studies show, the less stress you feel, the less intense your menstrual cramps will be.

Shifting your focus

Pain is a very real, physical experience. It’s like an alarm system that goes off, sending a message about harmful conditions. So when you touch that boiling hot pan, you act instinctively, taking your hand away. However, pain is also highly subjective. Neuroscientists have discovered that expectations of pain intensity can become “self-fulfilling prophecies”. If you expect a vaccine shot to hurt, it most likely will. Even if the needle hasn’t touched your skin yet, you’ll flinch. To sum up, the more pain you expect, the stronger your brain responds to it. The stronger your brain responds to pain, the more you expect it.

Luckily, it’s possible to “trick” the brain to feel pain relief. This begins with a distraction. A simple gesture such as making someone laugh can take your focus away from pain. As a result, the perceived pain intensity and discomfort decrease. With sound therapy, you can focus on the sounds that you are listening to. As the sounds are intentionally relaxing and uplifting, you will focus on a positive experience rather than an unpleasant one.

Promoting feelings of well-being

Whenever we listen to our favorite song or a happy tune, something changes within us. We hum, sing, tap along with the rhythm or even dance a bit. We just feel so much better. It comes back to the sound being an excellent distractor. For instance, when we listen to music, we process the emotions and memories related to said music. As a result, it’s more difficult to process emotions and memories linked to pain. And, since both music and pain share the same neurological pathways, music can overturn the emotions and memories that trigger pain.

For instance, if you listen to a peaceful soundscape, you may experience the serenity needed to fight stress and negative emotions that intensify your pain. Neuroscientists also believe that because music lifts our mood it can affect serotonin levels. Serotonin is a natural mood stabilizer that boosts the production of natural killer cells and T cells.

Introducing Zen Period

As Aunt Flo’s visit approaches, you can optimize your mind to feel more relaxed, motivated, lively, and in control of physical pain and discomfort. Based on the latest sound therapy and wellness research, Beginning.com created the ultimate tool for a less painful and more mindful period. The key? You’ve guessed it! Immersive, relaxing, and healing sounds.

Discover Beginning.com’s Zen Period program — a series of three-dimensional soundscapes that support your physical and mental well-being throughout your menstrual cycle. Each audio is an immersive “sound journey” combining authentic nature sounds, relaxing frequencies, and original music.

As you listen, you’ll enter a state of deep relaxation. Pain will no longer control you…You’ll be able to focus on nothing but the tranquil and positive emotions evoked by the sound journeys. In addition to a more positive relationship with pain, by listening to Zen Period, you can expect to:

  • reduce stress,
  • get better sleep,
  • increase your motivation,
  • balance your emotional states,
  • and feel comfortable in your own skin

Are you ready to benefit from Zen Period?

Zen Period is a revolutionary experience that will radically change your relationship with pain. Make sure to make it an integral part of your everyday routine. Just like brushing your teeth or any other positive habit, you do to keep yourself healthy. The more you listen, the more you reprogram your mind to conquer pain. Because your body is wiser than you think. . .

Sources

https://www.semanticscholar.org/paper/Assessing-Efficacy-of-Music-Therapy-on-Syndrome%E2%80%99s-Setareh-Monajemi/2dff95f1d4430c7cd87db236ee4bba26147e8568 https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods https://www.researchgate.net/publication/322568548_Effect_of_music_therapy_in_dysmennorhea_subjects_during_menstrual_phase_of_menstrual_cycle https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3392715/

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