Whether it’s the sound of waves crashing on the shore, leaves rustling in the breeze or birds chirping, nature’s array of sounds have been shown to help us to relax and feel good.
It’s even been shown that listening to natural sounds helps to alleviate strong pain like when giving birth or following caesarean section.
Perhaps this explains the inclusion of listening to whale song in some antenatal classes! But whale song isn’t for everyone, so choose a natural sound you like. There are many available as soundtracks and apps, to choose from online – from trickling water (not so good if you have a weak bladder) to birdsong to jungle sounds to rain pattering on a roof.
What’s your preference?
I go for birdsong. I find listening to birdsong deeply reassuring that everything is alright with the world (even though it doesn’t always feel like that for the rest of the time). This probably explains why I seek out birdsong when feeling a bit low.
One study found that individuals recovering from heart attack maintained lower stress levels from listening to natural sounds compared to those who didn’t. With high stress a known risk factor for heart disease, using nature-based sound therapy appears to be an effective, inexpensive way to help individuals keep their stress in the manageable and safer zone.
But you don’t have to restrict your exposure to natural sounds using technology.
There’s nothing better than heading outside to a place you love and focusing on the sounds you can hear.
The Power of Quiet
Noise is a stressor and when there’s no escape from all the ambient (mostly) human-manufactured noise, it can fray nerves and tempers.
That’s why having a natural place of refuge, where you get to choose which sounds you want to be exposed to can be so helpful to mental well-being.
Not only that, but studies have also shown that kids brought up in noisier environments close to busy roads, flight paths and trains struggle to learn compared to those who live in quieter, leafier suburbs where the vegetation acts as a buffer to all the other noise.
Perhaps you’ve noticed this yourself – just how much better you feel when you’re able to influence the amount of sensory input you are subjected to.
Birdsong, especially when in a higher biodiverse soundscape has been shown to help alleviate symptoms of anxiety and depression. Can you differentiate the different species based on their songs alone?
Headphones can help, but spending time in a quiet place allows the brain to relax and move out of fight or flight mode. One problem being that will over 8 billion people on the planet it’s getting harder to find a truly quiet spot.
Noise is effectively unwanted or distressing sound.
You may get used to living in a noisy environment, but your brain remains stressed by the sound. It doesn’t habituate.
And there’s more.
Spending time in silence or a quiet space is not only restorative to the brain allowing you to relax, two hours of silence has been shown to stimulate hippocampal neurogenesis (the development of new brain cells in the hippocampus, the area of the brain associated with learning and memory).
Well, it’s true for mice.
We can only hope that might be true for us as well.
If noise stress is a factor working against your well-being you can:
- Find your own special quiet spot. This could be in your backyard or at a local park and aim to spend time there regularly. Even ten minutes will help.
- Practice mindful listening when walking or sitting in nature. Here you’re practicing tuning in to the natural sounds that may be very quiet. Is that a bee you can hear? Was that your dog moving through the bushes? Can you hear the sound of twigs cracking, or leaves rustling underfoot? The more you practice, the better you get at distinguishing different sounds – you’re more perceptive to what’s happening around you, and you’re a better listener.
- Seek quiet for better concentration and focus. Human chatter raises cortisol levels and let’s be honest, can be downright annoying, especially if you’re trying to appreciate the quiet and natural beauty around you. It’s easy not to appreciate how much our voices carry across open spaces when we’re having a good time with our friends. This is an opportunity to show courtesy not only to other humans in the vicinity, but also to the wildlife who may also be stressed by hearing all our noise.
Learning to be still is an artform.
- Tune into nature when exercising outside. Rather than listening to music or a podcast, turn your phone to silent and simply enjoy nature’s symphony while you’re outside. Studies have shown that using your phone or listening to music when walking or exercising outside counteracts the relaxing benefits of being in nature.
- Reduce background noise by choosing to have quiet time at home, in the office or in the car. Notice how times of quiet are calming and increase overall well-being.
Living with lower stress and less anxiety is not just good for your mental health, it helps boost confidence, self-esteem and overall happiness. Which is why silence can be golden.
Where do you go for peace and quiet?
