A gong bath involves participants immersing themselves in the sound vibrations produced when someone uses a mallet to tap a gong. The “bath” is thought to provide stress-relieving benefits and promote deep relaxation and healing.

When it comes to self-care routines, baths often top the list. Submerging in a warm, steamy tub is a popular way to unwind after a long day.

Gong baths have a similar appeal, but no water is needed, and participants remain fully clothed. By using sound, a gong bath may offer the same stress-relieving benefits as a regular bath.

Read on to learn more about gong baths, their potential benefits, and how to find one.

Gong baths are a type of inactive meditation where you “bathe” in the healing vibrations of sound.

Using sound as a form of healing dates back to ancient cultures. A gong bath, or gong meditation, is a form of sound healing designed to offer relaxation or emotional release.

You can experience a gong bath session on your own or as part of a group. They generally last between 45 minutes and 2 hours.

During a gong bath, participants typically lie down and get comfortable with blankets and pillows. A facilitator uses a mallet to tap the gong, a disc-shaped percussion instrument. Participants then passively soak up the benefits of the sound.

It’s referred to as a “bath” because participants “immerse” themselves in the vibrations of the instruments during a session.

Gong bath sessions can take place in person with live music, over video, or by listening to recordings of gong sounds.

Like other types of sound therapy, gong baths may help your brain relax into a theta-dominant brainwave state, which is associated with deep relaxation and meditation.

This state usually occurs during the transition between wakefulness and sleep. As well as relaxation, it offers additional benefits such as enhanced creativity and memory processing.

In a 2016 study on singing bowl meditation, which included the use of gongs, participants noted decreases in tension, anger, and fatigue, possibly due to suppression of the fight-or-flight response.

In a 2015 study of 129 participants in sound baths with gongs in Slovenia, they all described the effect of sound vibrations as healing and/or relaxing. The participants reported achieving long-lasting inner peace, better physical and mental well-being, a fresh impetus for work, and a desire for personal growth, among other positive effects.

A more recent 2024 study also supported the idea that singing bowls benefit mood, tension, and well-being.

The terms “gong bath” and “sound bath” can be used interchangeably. The key difference between these sound healing experiences is the type of sound and the instrument.

Gong baths and sound baths both use sound to generate a state of calm and deep relaxation. A sound bath may include crystal or Himalayan singing bowls and other instruments, but a gong bath typically involves only gongs.

Taking part in gong baths is generally considered safe for most people, regardless of age or fitness level.

However, they may not be suitable for people with some mental health conditions.

A gong bath may also not be suitable during pregnancy or for individuals diagnosed with epilepsy or seizures. This experience may also cause discomfort in people with hearing assistive devices or hearing impairment.

Before taking part in a gong bath session, it’s advised that you talk with a healthcare professional to make sure they’re a safe option for you.

In-person gong bath sessions usually take place at:

  • yoga studios
  • meditation centers
  • health spas

Live events are available on video platforms like Zoom, and practitioners often offer them on Instagram. If you want to practice at home, a number of apps also offer gong baths.

It’s easy to create a soothing, relaxing gong bath at home.

Set the mood

First, set up a calming space and relaxing atmosphere. Choose a room where you won’t be disturbed and close the windows and doors.

Create a dark or low-lit environment by shutting curtains, turning down the lights, or lighting candles. You can also consider burning relaxing incense or using an essential oil diffuser.

Get comfortable

You might like to lie on a yoga mat on the floor or on your bed or sofa. Try placing a cushion under your head for comfort or under your knees for lower back support.

An eye pillow can create added darkness and help increase your sense of relaxation. If you don’t have one, you could try placing a scarf over your eyes.

Choose comfortable clothing like leggings, loungewear, or even pajamas. Keep warm and cozy by wearing socks or a soft sweatshirt.

Select the recording or live gong session you wish to tune into and set up your headphones or speakers so you can listen to the sound.

Calm the mind

Once your environment is comfortable, lie under a blanket and close your eyes. Starting with a breathing exercise may calm your mind, ground your body, and help you receive the full benefit.

Afterward, let go of the controlled breath and relax into the sound.

Take your time

When the sound ends, move your hands and feet very slowly. Take time to stretch in whatever way feels good to you.

When you feel ready to do so, roll onto your right side for a few moments and rest in a fetal position before sitting up.

Drink a glass of water and approach the next part of your day with slowness and ease. If you’re completing a sound bath before bed, you can head off to sleep straight away.

Whether you’re at home or at an event, alone or in a group, a gong bath may help you relax, recharge, and reset.

Instead of lying in a bath filled with water, you’ll lie fully clothed under a blanket. You’ll then immerse yourself in the sound vibrations created when a facilitator taps a gong with a mallet.

You might want to try regular gong baths as part of a self-care routine.