Music and stress: what meta-analyses show

Updated November 14, 2026 Six Habits Editorial Team

A man listening to music on headphones on the sofa with his eyes closed

The short answerMusic is an easy way to ease tension. A meta-analysis of more than 100 studies found that music interventions moderately reduce psychological stress (anxiety, tension) and slightly lower physiological markers such as heart rate, blood pressure and cortisol.

Key points

Meta-analysis: music reduces psychological stress with a moderate effect.
Physiological markers (heart rate, blood pressure, cortisol) improve somewhat less.
The effect was seen for both listening and making music.
Music you choose yourself tends to work best.

What the research shows

A meta-analysis of 104 randomized controlled trials found that music interventions had a medium-to-large effect on psychological stress-related outcomes and a small-to-medium effect on physiological markers such as heart rate, blood pressure and stress hormones. Benefits appeared for both listening to music and active music-making (de Witte et al., 2022).

Breathing practices also reduce stress (Fincham et al., 2023), and group activities such as choirs build social connection, which is linked to longevity (Holt-Lunstad et al., 2010).

How to use music

Make a “calm” playlist for stressful moments.
Listen for 15 to 20 minutes while lying down or taking a walk.
Combine music with slow breathing.
Try singing, playing an instrument or joining a choir.

Frequently asked questions

What kind of music is best for stress?

Slower music without lyrics is often used in studies, but personal preference matters most.

Does singing help?

Making music, including singing in a group, showed benefits too, and group singing adds social connection.

Sources

de Witte et al. (2020). Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses. Health Psychology Review 14(2):294-324. doi:10.1080/17437199.2019.1627897
Fincham et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports 13(1). doi:10.1038/s41598-022-27247-y
Holt-Lunstad et al. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine 7(7):e1000316. doi:10.1371/journal.pmed.1000316

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.