Embracing Calm Through Sound: Stepping Back from Summer into Rhythm and Renewal

Talena Cuthbert
Sep 1
4 min read

As the summer break ends and family life picks up pace again, many of us feel the pull between celebrating long days and managing the stress of returning to routine. This shift—though familiar—can stir emotional friction and overwhelm.

At Song and Sound, I work with individuals seeking more balance, deeper relaxation, and emotional resilience through sound, breath, and voice. With the start of the new school year approaching, now is the perfect time to explore how music and sound frequencies can soothe chaos, ease transitions, and help you find grounded calm.

Why the Transition Back to Routine Can Feel Stressful

Heading back to school and restoring daily rhythms often feels overwhelming—for both children and parents. Changes in wake-up times, unpredictable busyness, and mounting expectations can affect mental focus and emotional equilibrium (www.urmc.rochester.edu). Children may experience anxiety, irritability, or even physical symptoms like headaches or stomach aches as they adjust (www.news.com.au). As a mother immersed in family life, I’ve noticed the tension grow before the day really begins—and the value of slowing down, even for just minutes, before the rush of the day.

A Personal Reflection: Finding Quiet Amidst the Change

Recently I’ve been choosing the quieter corners of home—times when the children are occupied and I can retreat into stillness. It doesn’t mean hiding; it’s about choosing presence, even if that means resting. In those intentional pauses, I turn to music on gentle hum, soft vocal toning, or a few minutes of breathwork. These small acts become touchstones—moments that anchor me before the world steadies itself.

The Calming Power of Music and 174 Hz Sound

Scientific research confirms that music has profound effects on the nervous system, capable of lowering cortisol, regulating heart rate, and improving mood and focus (www.harmonyandhealing.org).A slow tempo, around 60 beats per minute, encourages alpha brainwaves associated with relaxation and centredness (www.unr.edu).In my practice, I love working with the 174 Hz frequency—a deeply grounding tone believed to reduce stress, calm pain, and promote a sense of safety within the body (novapans-handpans.com.au). Even five minutes of listening or humming along can feel like a reset button for both body and mind.

3 Simple Sound Practices to Support Back-to-School Transitions

1. Early Morning Grounding Tune

Before everyone wakes, sit quietly with your playlist or soft instrument. Play or hum a 174 Hz tone for 5 minutes. Breathe deeply, letting it settle in your chest.

2. Midday Pause with Breath and Sound

Find a moment during your day—perhaps after school pickups—to close your eyes for 2–3 minutes. Place your hand on your chest, inhale slowly, and exhale into a gentle "AHH" tone. This activates the vagus nerve and brings clarity.

3. Family Calm Playlist for Evenings

Create a playlist of slow, steady tracks (approx. 60 bpm). Listen to it during dinner or bath time. Music can support emotional regulation when spoken words have faded for the day.

These routines align with expert advice on reducing back-to-school anxiety through consistency, sleep hygiene, and mindful transition habits.

Why Sound Matters at Home

Adding these simple sound tools to your daily routine doesn’t require musical training—just intention.Children respond powerfully to sound: singing, shaking, playing music helps them express emotions, boost mood, and navigate transition stress.Using sound together as a family—even a shared hum or playlist—creates a mutual calming rhythm and deepens connection.

A Gentle Invitation: Join Our Sound Community

If you’re looking for support in navigating the school-year shift with more calm, consider:

Joining one of my in-person workshops: sound baths, vocal toning classes, and breathwork circles.
Accessing guided playlists and healing frequencies tailored for transitions and balance.
Subscribing to my weekly newsletter for mini sound meditations, practical routines, and exclusive event discounts.

This season isn’t about perfection—it’s about finding presence, connection, and inner rhythm in the midst of change.

🌿 Let's move into the new season with grace, together.

Further Reading & Sources:

School Year Stress & Routine Adjustment Tips (URMC Health)
Back-to-School Anxiety Strategies (News.com.au)
Music’s Impact on Stress and Mood (Harmony & Healing)
Alpha Brainwave Effect of Slow Music (UNR Virtual Relaxation Room)
Benefits of 174 Hz Sound Healing for Children & Adults (Nova Pans Handpan Info)

Sound Healing Near You

If you are interested in how Sound Therapy can help you, then get in touch, or find a Sound Therapist near you and attend a local Event. You will be glad you did!

About Me

I’m Talena, a singer-songwriter, sound healer, and vocal coach with over 25 years of experience in music and performance. I’m a proud member of the Complementary Medical Association and the Musicians’ Union and hold a Level 4 Diploma in Sound Therapy and a BA Hons in Music. I specialise in creating transformative sound experiences that harness the power of music and specific frequencies to promote healing and well-being.

My journey into sound healing began as a way to heal myself from the anxiety and stress that came with being a parent of children with special educational needs (SEN). Now, I’m dedicated to helping others in similar situations find balance, relaxation, and empowerment through the restorative power of sound.

Book a Private Sound Healing Event

Looking for a unique way to nurture your mind, body, and soul? Book a private sound healing event with me! Together, we’ll create a soothing, personalised experience using the healing properties of sound to leave you feeling balanced and renewed.