SOAAK App Assessment: Sound Therapeutic for PMDD

For so long as I can keep in mind, the times earlier than my interval have felt like an emotional rollercoaster. I had what I known as “PMS on steroids,” however seems, I even have PMDD, or premenstrual dysphoric dysfunction.

PMDD is a psychological well being situation that impacts about 10 % of all menstruating folks, per the Cleveland Clinic. It is a extreme type of PMS characterised by shifts in temper, nervousness, vitality, and ache ranges within the 10 to 14 days main as much as your interval. Docs aren’t precisely positive why it occurs, but it surely doubtless has to do with the steep drop within the hormone progesterone within the days earlier than menstruation, affecting your “feel-good” neurotransmitter serotonin, which regulates sleep, temper, and ache, per the Nationwide Institutes of Well being.

The everyday remedies for PMDD embrace remedy, antidepressants, and way of life adjustments like decreasing stress, getting higher sleep, and consuming a balanced weight-reduction plan with wholesome protein and fat, all of which I’ve applied. Whereas these strategies do work to maintain my PMDD in examine, I nonetheless generally want one thing extra to take the sting off every month (particularly if I am beneath numerous stress).

That is the place pure therapeutic modalities come into play. Enter: SOAAK, a sound therapeutic app that simply launched its new frequency composition known as “PMS Assist,” to assist folks handle the signs of PMS and PMDD. I might by no means tried a pure methodology for my PMDD, however when given the possibility to attempt the app free for 30 days, I jumped on the probability.

Here is my evaluation of the SOAAK app’s “PMS Assist” frequency, the app itself, and whether or not sound therapeutic labored to alleviate my most annoying (and generally debilitating) PMDD signs.

First, what’s SOAAK?

SOAAK applied sciences is a well being tech firm in affiliation RenuYou—an in-person pure clinic in Tulsa, Oklahoma. The corporate began about 9 years in the past when co-founder Henry Penix and firm president Laura Widney mixed their data of expertise and naturopathic therapeutic. When the duo’s in-person shoppers started asking how you can reap the advantages of sound therapeutic remedy within the consolation of their properties, the pair started working with scientists, medical doctors, and app engineers to create the SOAAK app.

Whereas the idea of a sound therapeutic app is pretty new, sound therapeutic remedy itself has existed for generations as a staple of Conventional Japanese drugs. You will typically discover tuning forks, Tibetan singing bowls, or gongs utilized in sound bathtub remedies, to assist folks calm down and scale back a mess of bodily and psychological well being signs, in line with December 2020 evaluation in Integrative Medication (Encinitas). Even spa-like music throughout a therapeutic massage, or the sounds of nature, might be thought-about sound remedy.

The SOAAK app has 30 totally different sound frequency compositions to select from primarily based in your wants. The most well-liked embrace:

  • “Sleep nicely” (for insomnia)
  • “Anti-anxiety”
  • “Temper increase”
  • “Focus” (for higher focus through the day)
  • “Headache and migraine assist”
  • And now, “PMS assist”

Every 20-minute frequency composition might be downloaded and performed at any time, very like a meditation. Every composition has quite a lot of tones set at totally different Hertz (Hz)—a measurement of sound. Probably the most generally used frequency in non secular therapeutic is 432 Hz, which has additionally been related to lowered coronary heart fee and blood stress, per an August 2019 evaluation in Discover: The Journal of Science & Therapeutic. However there are zero to (principally) a trillion totally different Hz frequencies that may be mixed and customised to fulfill your want, in line with Widney.

You may take heed to frequency compositions of their unique kind, or layered beneath sounds of nature or music. Different app options embrace:

  • A sequence of 21-day applications on varied psychological well being and motivational subjects from scientists, physicians, life coaches, and extra. One instance is “Therapeutic Your Interior Little one” with psychotherapist Amy Van Slambrook.
  • A well being biometrics part—the place you’ll be able to join your wearable machine (like an Apple Watch) to maintain observe of issues like coronary heart fee, coronary heart fee variability, sleep cycle, and extra.
  • A digital well being concierge—a chat the place you’ll be able to ask questions concerning the app’s frequencies, applications, and different self-care ideas. This instrument may also suggest frequencies primarily based in your present well being biometrics.
  • A gratitude journal—the place you’ll be able to mirror in your day or expertise with a frequency.
  • A twin audio characteristic—which lets you play the frequencies whereas watching a video, listening to a podcast or audiobook, or listening to your personal music.
  • A pacesetter board—the place you’ll be able to “gamify” your sound therapeutic expertise by seeing the way you match up with different prime app customers.
The stress relief frequency found on the SOAAK app.

SOAAK App — $29.99

  • Person-friendly
  • Comes with 30 totally different frequencies
  • Bluetooth pairing to your Apple Watch
  • Can play and pause the frequencies if you want
  • Doesn’t checklist the hertz (Hz) frequency info within the app
  • Month-to-month fee might be dear for some

My 30-day SOAAK app evaluation

I made a decision to begin utilizing SOAAK’s “PMS assist” frequency at first of the month (my interval normally hits on the finish of the month) to get the complete impact earlier than and through that 10-day window.

Once I opened the app on day one, I used to be greeted by my title on the prime, a weekly calendar, and a every day affirmation with the optimistic message,”I can adapt to any scenario that comes my method.” (You may decide to have every day affirmations despatched to you by way of electronic mail or textual content, too.) Total, I discovered the app very user-friendly and straightforward to navigate. Plus, it simply seems high-tech and aesthetically pleasing.

I clicked on the “frequencies” icon on the backside of the web page, and scrolled till I discovered “PMS assist.” The outline of the frequency stated it helps assist “balanced feelings, hormones, ache reduction, and decreased bloating.” As I started to play the unique model of frequency, it appeared like I used to be floating by outer area, however with decrease, extra grumbling undertones than I might imagined. (It did not sound as high-pitched and flighty because the stress-relief composition, for instance.)

I discovered myself gravitating towards the music model of this frequency—a guitar strumming sound with the frequencies taking part in beneath—which I listened to throughout my lunch break on the primary day (with an alarm set on my cellphone in case I dozed off, in fact).

For the remaining days, I made a decision to both take heed to it at evening or in morning, in mattress with my cozy sleep masks on. I began by listening to them out loud, however found that sporting headphones provides a extra elevated expertise. Some days, I could not get round to listening to all the 20 minutes, so it was good that I used to be capable of pause and play it each time I needed. I acquired into the routine of listening after which logging how I felt afterward within the gratitude journal.

The 21-day program feature on the SOAAK app.
Picture: SOAAK

Throughout my “good time” of the month, I discovered that SOAAK’s “PMS assist” frequency was a nice technique to cap off or begin my days. I entered a meditative-like state, the place I used to be conscious, however my mind felt calm and sluggish. It felt much like once I take heed to binaural beats—i.e., beats set at two totally different frequencies and recorded utilizing two separate microphones, for a layered impact in every ear— which can have the potential to change brainwave exercise, per the Sleep Basis. (Nonetheless, extra analysis is required to substantiate any well being advantages.)

On some days, “PMS assist” additionally gave me a calming, head-tingling sensation that I really feel once I watch or take heed to ASMR (a bodily sensation in response to visible or auditory stimuli, additionally known as autonomous sensory meridian response, per UCLA Well being). I undoubtedly added “PMS assist” to my rotation of stress-free content material that I take heed to regularly, and really feel that it might assist me calm down even once I’m not within the throws of PMDD.

Then got here the true take a look at: the ten days earlier than my interval.

Did SOAAK assist my PMDD signs?

One of many principal methods I do know I am headed into that pre-period time is once I begin having repetitive, intrusive ideas. They have a tendency to get caught on a loop, and are sometimes unfavorable self-talk in nature. When this occurred this month, I turned on “PMS assist,” regardless of the time of day, along with my morning or evening ritual. I even performed it as soon as whereas strolling with my canine, and whereas cleansing my condominium.

Listening to the frequency helped my mind instantly concentrate on one thing else, and the racing thought loop simply…stopped. Even when I attempted to get the ideas going once more, it was more durable to conjure them up. It felt nice to get speedy reduction from one in every of my most annoying PMDD signs—particularly once I’m beneath extra stress. I additionally really feel like my nervousness generally was barely lowered after listening to it spontaneously.

Whereas I would not say “PMS Assist” relieved my bodily signs (like cramping, complications, bloating, and fatigue), it did assist take my thoughts off any ache for a short time till any medicines I took, like Advil or Midol, kicked in. (Although some folks could discover ache reduction whereas listening; everybody’s totally different!)

Total, I do really feel that SOAAK’s “PMS Assist” frequency composition helped me have a calmer, much less emotionally tumultuous time main as much as my interval. It actually wasn’t a cure-all (I nonetheless use my conventional therapy strategies), but it surely did assist, and I imagine I can begin utilizing it along with remedy, remedy, and different stress-relieving methods.

This leads me to a bigger query: Does sound therapeutic generally truly work? (Extra on this under.)

Does sound therapeutic remedy actually work?

There is no strong proof to recommend that sound therapeutic remedy can remedy any illness. The research on sound therapeutic remedy for each bodily and psychological well being situations are restricted, have combined outcomes, and infrequently showcase quite a lot of outcomes. That stated, it will possibly nonetheless be a useful supplemental remedy along with different clinically backed remedies, particularly to assist promote leisure.

On a broader scale, we do know that our nervous methods reply to sound—for the higher, and generally, for the more severe.

“Our autonomic nervous system has the tendency to reply and co-regulate to the rhythms round us,” says Ellen Vora, MD, a board-certified psychiatrist specializing in girls’s psychological well being, and creator of The Anatomy of Nervousness. “This implies, in occasions of stress, our our bodies can choose up and sync with sounds round us—like noisy metropolis life or folks shouting, which have sure sound frequencies—inflicting us to really feel even worse.” These sounds can improve our coronary heart fee and even ship our nervous methods into fight-or-flight mode, she provides.

However once we take heed to extra stress-free frequencies, like wind rustling by bushes, birdsong, ocean waves, or sure music, our coronary heart fee may also sync up (and decelerate) with this rhythm, stress-free us, says Dr. Vora. This may be why the sound of issues like singing bowls elicit a chilled response. Dr. Vora says it might assist us transfer by pent-up feelings, or what she calls “emotional constipation.”

Actually, a small July 2017 observational research within the Journal of Proof-Based mostly Complementary & Various Medication discovered that individuals who listened to a low-frequency, Tibetan singing bowl meditation scored considerably decrease on nervousness and despair scales than previous to listening, suggesting it does have some psychological profit.

Backside line: Sound therapeutic remedy, within the type of sound frequencies, can’t essentially remedy or heal you, and extra scientific research are wanted with a view to totally perceive its impact on mind chemistry. But when it brings you a way of calm, and helps you higher take care of issues like PMDD or PMS, it is innocent and might be price a attempt, particularly along with care out of your physician.

And take into account: Should you’re having depressive ideas, ideas of suicide, or ideas of harming your self or another person, that is thought-about a psychological well being emergency that requires skilled care. Name your physician and go to the closest emergency room as quickly as attainable. You too can name or textual content “988,” the Nationwide Suicide and Disaster Lifeline, for speedy assist.

Is there a future for sound therapeutic remedy?

Sound therapeutic remedy might be the wave (pun meant) of the way forward for holistic well being care. There is no denying that apps like SOAAK are providing handy and straightforward choices to cease the consequences of stress and nervousness in its tracks, and show you how to lead a calmer existence. Although we nonetheless have an extended technique to go in fully understanding the impact of frequencies on well being and the human physique, I’ve a sense we’ll begin to see an increasing number of sound remedy apps (and different holistic apps) crop up within the coming years.

Each Penix and Widney say they need to assist folks “reclaim their well being, and take their care into their very own fingers.” Utilizing this app has actually made me assume extra concerning the methods I can higher care for myself throughout my 10-day, pre-period section, and reclaim this month-to-month routine.

If you wish to attempt SOAAK

You probably have PMDD, PMS, need to get higher sleep, or are simply plain curious concerning the results of sound therapeutic, obtain SOAAK right this moment on IOS or Android and begin a seven-day free trial. From there, you’ll be able to go for a month-to-month subscription of $29.99 per thirty days, or a yearly subscription at $24.99 per thirty days (or $300 per yr).

Nicely+Good articles reference scientific, dependable, latest, strong research to again up the knowledge we share. You may belief us alongside your wellness journey.

  1. Goldsby, Tamara L, and Michael E Goldsby. “Japanese Integrative Medication and Historical Sound Therapeutic Remedies for Stress: Latest Analysis Advances.” Integrative drugs (Encinitas, Calif.) vol. 19,6 (2020): 24-30.

  2. Calamassi, Diletta, and Gian Paolo Pomponi. “Music Tuned to 440 Hz Versus 432 Hz and the Well being Results: A Double-blind Cross-over Pilot Research.” Discover (New York, N.Y.) vol. 15,4 (2019): 283-290. doi:10.1016/

  3. Goldsby, Tamara L et al. “Results of Singing Bowl Sound Meditation on Temper, Pressure, and Nicely-being: An Observational Research.” Journal of evidence-based complementary & different drugs vol. 22,3 (2017): 401-406. doi:10.1177/2156587216668109

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SOAAK App Assessment: Sound Therapeutic for PMDD

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