Lesson 1
Understanding Anxiety In The Body With Sound Frequency
In this first session, you’ll learn how anxiety begins in the nervous system, not just the mind. Using sound frequency, we’ll explore how your body creates the feeling of anxiety and begin gently shifting toward calm.
References (course notes)
Bradt, J., & Dileo, C. (2014). Music interventions for stress and anxiety. Cochrane Database of Systematic Reviews.
Thayer, J. F., & Lane, R. D. (2009). Heart rate variability and nervous system regulation. Biological Psychology.
Koelsch, S. (2014). Brain correlates of music-evoked emotions. Nature Reviews Neuroscience.
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Lesson 2
Reset Fight-Or-Flight And Let Your Body Slow Down With 396 Hz
When your body is stuck in survival mode, it can feel restless, tense, and on edge. This session uses sound frequency to help your nervous system safely come out of fight-or-flight and begin to settle.
Citations:
McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation. Physiological Reviews.
Bernardi, L., Porta, C., & Sleight, P. (2006). Cardiovascular effects of music. Circulation.
Koelsch, S. (2014). Brain correlates of music-evoked emotions. Nature Reviews Neuroscience.
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Lesson 3
Release Stored Stress With 417 Hz
Stress doesn’t just disappear — it can stay stored in the body as tension and discomfort. In this session, you’ll learn how sound frequency supports the release of stored stress and helps your body unwind.
Citations:
van der Kolk, B. (2014). The Body Keeps the Score. (book, widely cited in trauma research)
Bessel van der Kolk et al. (2006). Trauma and the body. Psychiatric Annals.
Thayer, J. F. et al. (2012). A meta-analysis of heart rate variability and stress. Neuroscience & Biobehavioral Reviews.
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Lesson 4
Quiet Racing Thoughts By Calming The Body With 432 Hz
If your mind won’t slow down, it’s often because your nervous system is still activated. In this session, we use 432 Hz sound to gently settle the body, helping racing thoughts lose their urgency. You’ll learn how mental loops are connected to physical activation, and how a steady, calming sound can create the conditions for your mind to naturally quiet.
Citations:
Koelsch, S. (2014). Music and emotion processing. Nature Reviews Neuroscience.
Thayer, J. F., & Lane, R. D. (2009). Autonomic regulation and cognition. Biological Psychology.
Calamassi, D., & Pomponi, G. P. (2019). Music tuned to 432 Hz vs 440 Hz. Explore Journal.
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Lesson 5
Restore Your Energy After Overwhelm And Shutdown With 528 Hz
Sometimes anxiety turns into exhaustion, numbness, or feeling shut down. This session uses restorative sound frequencies to gently support your nervous system and help your body come back online safely.
Citations:
Itoh, T. et al. (2018). Effects of 528 Hz music on endocrine system and stress.
Koelsch, S. (2010). Towards a neural basis of music-evoked emotions. Trends in Cognitive Sciences.
Porges, S. W. (2011). The Polyvagal Theory.
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Lesson 6
Retrain Your Nervous System To Feel Safe Again With 432 Hz
Your nervous system learns through repetition. In this session, you’ll discover how sound frequency can help retrain your body to recognize safety, building more consistent calm and resilience over time.
Citations:
Bradt, J., & Dileo, C. (2014). Music interventions for stress and anxiety. Cochrane Review.
Thayer, J. F. et al. (2012). Heart rate variability and regulation.
Hebb, D. O. (1949). The Organization of Behavior. (foundation of neuroplasticity)
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Lesson 7
Return To Balance And Build Lasting Calm With 528 Hz
In this final session, we bring everything together. You’ll learn how sound frequency supports long-term regulation, helping your nervous system return to balance more easily and build lasting resilience.
Citations:
Koelsch, S. (2014). Music and emotional regulation. Nature Reviews Neuroscience.
Thayer, J. F., & Lane, R. D. (2009). Autonomic flexibility and resilience.
Bernardi, L. et al. (2006). Music and physiological regulation. Circulation.
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