Written by: Claris Lam
Dec 5, 2024
Introduction
There have been studies revealing that the act of drumming can be used to help alleviate mental health issues and relieve stress. But how does drumming help alleviate these issues? Are there specific techniques and tips to use the drum for stress relief?
As explored in our previous articles on the transformative effects of drumming on body, mind and spirit, as well as the therapeutic properties of sound healing, drumming can excite the body but also relax you and be therapeutic.
Why Drumming Is So Therapeutic
Why is drumming so therapeutic? One reason is that the act of drumming lets individuals physically express their emotions. This is a powerful way to release pent-up emotions and feelings. When people are stressed and/or anxious, their bodies tense up often. This makes them feel like they are continuously tense. Drumming, however, provides a healthy outlet for releasing this tension, allowing us to let go of our emotions and relax.
Another reason drumming is so therapeutic is because it requires an awareness of breath and sustained energy to play for any extended period of time. It is difficult to play the drums if thoughts are fixated on past or future worries. Group members give each other verbal and non-verbal cues, such as eye contact, nods, facial expressions, to create an encouraging environment for players to stay in the present moment. There is much to take in with the senses of sight, touch and hearing all engaged.
It is hard to remain isolated in a drum circle, since it is often a group effort. There is also an opportunity to ‘hide’ in the noise of the crowd until you feel ready to solo (play a part on your own). There is also the concept that everyone present at a drum circle is expected to participate in some way. Without observers, it takes away some of the anxiety related to the element of performer/audience paradigm, since everyone present is there to play music.
One of the ways that these techniques are practiced is through shamanic drumming, which uses the beat of the drum to lead drummers into an altered state. This has been used for thousands of years to promote healing, spiritual growth, and connection with the natural world. Simply by using the rhythm of the drum, drummers tap into a deep, meditative state that helps them to relax and let go of stress and tension.
One of the key benefits of shamanic drumming is that it helps quiet the mind and bring drummers into the present moment. By focusing on the steady beat of the drum, we can let go of these thoughts and bring our attention back to the present moment.
Another way drumming has been used for therapeutical means is somatic therapy, Somatic therapy focuses on resolving trauma and its associated physical and psychological markers. This is accomplished through increasing our awareness and acceptance of our bodily responses and finding ways to discharge the tension held within.
The drum is also a powerful grounding tool. Mindfulness and grounding exercises can be given additional efficacy through using the drum. The drum is usually played at a tempo that replicates the mothers heart-beat at rest, which is about 60 to 80 beats per minute. This tempo is associated with the calm and security that accompanies our time in the womb and is also believed to be the primary stimuli under which the areas of the brain responsible for our stress response are formed.
Techniques For More Relaxed Drumming
One of the easiest ways to drum to relax, is to breathe in and out deeply when you’re playing. Deep breathing oxygenates your blood, which helps you stay relaxed while drumming.
Focus on utilizing the correct muscles in your hands, wrists, and fingers to maximize stick control. Avoid excessive tension and remain as relaxed as possible while still maintaining control.
Drumming at a fast tempo creates stress and tension in your drumming. If drumming at a fast pace, breathe deeply and focus on how your body reacts to increasing tempo. Understanding and applying proper technique is an essential aspect of drumming, allowing a drummer to play more smoothly and effortlessly.
When drumming with your hands, you could try the Drum meditation. Drum Meditation involves using a djembe or ngoma (African drums). As you are drumming, breathe slowly until you find the heartbeat. After several minutes, use both hands to drum, with one hand drumming with the heartbeat, the other a beat behind. When you are engaged with your thoughts, such as your doubts and worries, the steadiness of your rhythm vanishes. However, rhythm resumes when you return to your breath and not engaging the thoughts. Avoid a scattered, unconnected, rushed rhythm. Breathe evenly, drum evenly. The Native American Sundance drum and round hand drums can also be used.
If you are drumming while using sticks, be mindful of stick control when drumming. Stick control is the core of effective drumming and impacts a drummer’s sound and technique.
There are two popular grips for holding drumsticks:
Traditional grip: The traditional grip has the drummer holding the stick between the thumb and index finger while resting it on the ring finger.
Matched grip: The drummer holds the sticks in both hands in the same way. The thumb and index finger create a fulcrum and the other fingers wrap around the stick for support. For an even more relaxed fulcrum, use your middle finger instead of your index finger.
Drumming For Therapeutic Purposes
Variations of drumming used for therapeutic purposes includes The Newly’s Trauma-Sensitive drumming program, which was crafted by Julien Lepage, a social worker and one of their Clinical Practice Leads. In the program, participants engage with the drum not merely as an instrument but as a powerful catalyst for self-discovery. Meanwhile, the program facilitators guide collaborative rhythm-making experiences. This methodology, rooted in the wisdom of the “Drum Codes,” fuses high-energy drumming with gentle healing techniques. This helps to develop mindfulness, curiosity, and play.
Similar programs include the Rhythm of Life Society’s drum circle events, including community drum circles and workshops focusing on drumming for wellbeing. The Rhythm of Life Society has several drumming workshops and drum circles throughout the year to promote community building and drumming for wellbeing.
Drum circles can be a great way to relieve stress through its key components of building community, the required elements of having an awareness of breath, relaxed stick grip, and focusing on the beat of the drums. By achieving these three elements, drummers can help relieve stress and build community together.
Published December 5th, 2024
Sources
Rhythm of Life Society: The Therapeutic Properties of Sound Healing
Rebecca Rylands Counseling: The Rise of Drumming as a Therapy Tool
About the Author
Claris Lam
Meet Claris, she has a passion for making grand ideas accessible to a wider audience. She has written articles about emerging environmental technology and research, lifestyle, studying, and career advice, and anime and manga for several organizations including Sustainable Waterloo Region (SWR), TalentEgg, and Comic Book Resources (CBR). When she’s not writing informative articles, you can find her playing the piano, pipe organ or violin, writing new fiction and poetry books as an indie author and poet, or reading.