Multiple large-scale meta-analyses confirm that listening to music — particularly relaxing or personally preferred music — reliably reduces anxiety, lowers perceived stress, and produces measurable reductions in physiological stress markers including heart rate, blood pressure, and cortisol. The mechanisms include activation of the parasympathetic nervous system and dopaminergic reward pathways. Effects on sleep quality are well-supported; claims around chronic muscle tension, gut health, and long-term immunity are not clearly evidenced in the current literature. Music is most effective as a complement to, not a substitute for, other health behaviours and professional support where needed.