The new John Hamm meme has become viral because it viscerally demonstrates the power of music.

The ability of music to dissociate us and transcend us, even in times of chaos. is a powerful thing.

And research backs it up too.

Here are the 4 research-proven benefits of listening to music, categorized by their impact on your body and mind.

1. Mental Health & Emotional Regulation

Reduces Stress and Anxiety: Listening to music can lower levels of the stress hormone cortisol. Research indicates that listening to relaxing music after a stressful event helps the nervous system recover faster.
Elevates Mood: Studies using PET scans have shown that when people listen to music they enjoy, their brains release large amounts of dopamine, creating feelings of happiness and joy.
Reduces Symptoms of Depression: Music therapy has been shown to be an effective tool in reducing depressive symptoms, particularly when patients are allowed to choose the music themselves.

2. Physical Health & Performance

Pain Management: Music can meaningfully reduce the perceived intensity of pain. This is partly because music serves as a distraction and partly because the brain pathways that process music overlap with those that process pain. It has also been shown to release our natural opioids.
Heart Health: Research has shown that music can lower heart rate, reduce blood pressure, and improve blood flow.
Workout Endurance: Listening to fast-paced, motivational music can increase physical performance and endurance, helping people work out more effectively and for longer periods.
Better Sleep: Listening to relaxing music before bed has been shown to improve sleep quality in adults and even help premature babies sleep more soundly.

Memory Retrieval: Music is one of the brain functions most resistant to dementia. Familiar songs can "jog" memories in Alzheimer’s patients and have been shown to help stroke patients recover verbal memory and focused attention.
Improved Focus and Learning: Instrumental or classical music can enhance "processing speed" and help with the encoding of new information. In one study, people were more motivated to learn when a song they liked was offered as a reward.
Neuroplasticity: Listening to music creates an "enriched environment" for the brain, stimulating nearly every region simultaneously and helping the brain form new neural connections.

Social Connection: Music promotes the release of oxytocin, which fosters a sense of trust and social bonding. This is why group activities like singing in a choir or attending a concert can create a deep sense of community.
Helps You Eat Less: Playing soft background music during a meal has been shown to help people slow down while eating, leading them to feel full faster and consume fewer calories.

Choose what you love: Most benefits (especially for pain and stress) are significantly stronger when you listen to music you personally enjoy rather than a generic "relaxing" playlist.
Try new genres: Listening to unfamiliar music forces the brain to "struggle" to understand the new sound, which provides a unique cognitive challenge that keeps the brain young.