We’ve all hit play on a song that instantly changes our mood. But here’s the twist: not all music makes you calmer - some could actually affect your stress levels and physical symptoms without you even realising.

Whether you’re commuting, cooking at home, or winding down after a long week, the soundtrack you choose is quietly affecting your body, mind, and ability to manage stress. While playlists can relieve stress, they can also heighten feelings of tension if they don’t match your emotional state.

Cheat Sheet (For When You’re Busy)

• Why some music increases stress symptoms: High BPM (120+) can raise heart rate, trigger muscle tension, and keep your mind wired.
• Best for stress relief: Slow, steady rhythms under 80 BPM can help relaxation and support better sleep.
• Playlist tip: Match your current mood first, then gently guide it to where you want it to go.
• Extra support: Pair music with meditation, yoga, or adaptogens to manage stress more effectively.

For a deeper dive - keep reading…

How Music and Stress Symptoms Connect

When you listen to music, your brain processes rhythm, melody, and lyrics at lightning speed. Certain tempos can slow your heart rate and help you relieve stress, while others can make you feel stressed, anxious, or restless.

A 2023 study from the University of Vienna found that faster-tempo music (120+ BPM) can increase arousal levels, which is great for workouts but less ideal when you’re trying to cope with worry, wind down before bed, or reduce high blood pressure. Slow beats (60–80 BPM) are linked to positive emotional changes and improved focus.

Physical Symptoms of Music-Induced Stress

We often link stress symptoms to deadlines, financial problems, or family tension - but sound can also affect your body in ways you might not expect.

Loud, fast, or unpredictable music may lead to:

• Restlessness or worry
• Difficulty staying present
• Muscle tension or sweating
• Racing thoughts or increased heart rate

These signs don’t mean you should avoid energetic songs entirely - just be aware of how they affect your mental and physical health, and balance them with calming tracks when you need to relieve stress.

The Mood Chemistry of Music: Dopamine, Serotonin & Dancing

Music doesn’t just affect mood - it changes brain chemistry. Studies from McGill University show that listening to emotionally powerful music triggers dopamine release in the brain’s reward system, giving that “chill down your spine” feeling.

Moving your body to music - whether it’s gentle swaying or full-on dancing - can also increase serotonin levels, the neurotransmitter linked to happiness, calm, and emotional balance. This double hit of dopamine and serotonin can help you manage stress, improve sleep, and create feelings of connection with yourself and others.

Famous Songs Proven to Reduce Stress

It’s not just theory - some songs have been scientifically shown to lower stress levels. Mindlab International’s research found that certain tracks can significantly reduce anxiety and promote relaxation, with one song standing out above the rest:

• Marconi Union – “Weightless”
  Widely referred to as “the most relaxing song in the world,” this ambient piece was designed with sound therapists to gradually slow the listener’s breathing and heart rate. In Mindlab’s study, it reduced anxiety by up to 65%, lowered blood pressure, and triggered the parasympathetic nervous system through gradual tempo changes from 60 BPM to 50 BPM .

Other relaxing tracks from the same research include:

• Adele – “Someone Like You”
• Coldplay – “Strawberry Swing”
• All Saints – “Pure Shores”
• Enya – “Watermark”
• Airstream – “Electra”

These songs were ranked among the top for reducing stress and creating a calmer mental state in listeners (World Economic Forum, MedicinaNarrativa.eu).

Whether you use them as part of a bedtime playlist, during meditation, or just to reset your mood during a stressful week, the key is to listen intentionally - ideally in a calm environment where you can be fully present.

The Streaming Culture Problem

In today’s world, streaming platforms often push high-energy tracks that keep you “engaged” - but not necessarily relaxed. Even so-called “chill” mixes can include songs that affect your nervous system, making it harder to switch off.

Over time, this can lead to disrupted sleep, more stress symptoms, and difficulty focusing. This is why intentional playlist design - choosing songs that support your desired emotional state - is key for long-term stress management.

How to Create a Playlist for Stress Relief

1. Match Your Mood First
   If you’re feeling stressed or anxious, start with slower tracks before introducing more upbeat ones. Sudden jumps in tempo can spike stress symptoms.
2. Create Context Playlists
   Make separate playlists for sleep, relaxation, and focus. Over time, your brain will associate each with a specific state - making it easier to manage stress.
3. Try Mindful Listening
   Use lyric-free or instrumental music during meditation or deep breathing to help you stay present and reduce mental clutter.

Quick Playlist Tweaks to Relieve Stress

• Swap high-intensity tracks after 8pm for slower songs to prepare for sleep.
• Use yoga-style ambient tracks when you need to focus or manage stress at work.
• Pair calming music with adaptogens to improve stress relief and mental balance.
• Remove songs that trigger sadness or memories linked to depression or a difficult family member.

CHILL's Takeaway: Stress Management Vs. Sound

At CHILL.com, we believe stress relief should be practical and fit your real life. That means:

• Using music - and even dancing - as a tool to manage stress and improve relaxation
• Supporting your body with adaptogens for long-term stress management
• Adding sleep support products so your nervous system gets a full reset

So, improving your wellbeing doesn't have to be a stack of 12 supplements - it could be a simple and even fun switch and building habits that help you cope better, feel more in control, and find ways to live well, every week. For that extra bit of support - shop our Stress Busters Collection.