A guest post by Caitlin Kelly, aka The Cozy Queen, on sound healing. She will debut her healing sounds on our Restore & Reboot Portugal retreat next month (1 spot opened up, join us!).

I’ve always been sensitive to the sounds around me, and that sensitivity only deepened as I got older. Loud environments felt overwhelming. I struggled to concentrate in spaces where multiple conversations were happening at once. And as I began practicing yoga, I noticed I became especially particular about the classes I attended.

Classes with loud music or songs filled with lyrics were difficult for me. The music often competed with the teacher’s voice, pulling me out of my body and away from my practice. Instead of feeling grounded, I felt distracted and disconnected.

At a time when I truly needed to slow down and care for my body, I found a teacher whose approach changed everything for me. Her presence was soft and calming. Instead of traditional music, she introduced sound bowls, the harmonium, and ambient tones into her classes. For the first time, I felt safe, grounded, and fully able to be in my body.

I continued practicing with her, and over time, my relationship to yoga completely transformed.

Years later, I became certified as a trauma-informed yoga teacher. Through that training, I learned just how powerful sound can be in shaping our experience. A single lyric or unexpected sound can activate the sympathetic nervous system—our fight -or-flight response. At the same time, a simple, steady tone can support the parasympathetic nervous system, inviting rest, ease, and regulation.

That understanding led me to explore sound more deeply.

I began changing the way I used music in my own classes. I gravitated toward instrumental tracks and ambient soundscapes, and eventually began incorporating sound bowls—some gifted to me, others found in thrift stores. My students responded beautifully, even though I was still learning and experimenting.

Last month, I found Wild Heart Yoga in Austin, Texas, and I took a leap and signed up for their Sound Healing certification and immersion. I spent the weekend surrounded by amazing teachers, other women on the same path as me, and I learned so much. It was a deeply meaningful and, honestly, magical experience.

Through that training, I learned how to work with sound more intentionally—matching tones to chakras, exploring connections to meridians, and understanding how vibration can support healing in the body. I feel so lucky to continue integrating this work into my classes and to share it this year on retreats. Get ready for extra coziness!