Do you know that feeling of clear-headed calm that washes over you when you listen to the water babbling down a stream or leaves rustling in the wind? Researchers said they’d pinpointed a scientific explanation for why sounds from nature have such a restorative effect on our psyche: According to a study published in the journal Scientific Reports in March 2017, sounds of nature physically alter our brains’ connections, reducing our body’s natural fight-or-flight instinct.
Sounds of Nature and Relaxation
Natural sounds and green environments have been linked with relaxation and well-being for hundreds of years. But unique to this study is that it was one of the first to use brain scans, heart-rate monitors, and behavioral experiments to suggest a physiological cause for these effects.
To investigate the connection between the brain, the body, and background noise, the researchers recruited 17 healthy adults to receive functional magnetic resonance imaging (fMRI) scans while listening to a series of five-minute soundscapes of natural and artificial environments.
Participants also performed a task to measure their attention and reaction time during each soundscape. Their heart rates were monitored as well to indicate changes in their autonomic nervous systems—the system of organs involved in involuntary processes such as breathing, blood pressure, temperature, metabolism, and digestion.
When they studied the fMRI results, the researchers noticed that activity in the brain’s default mode network—an area involved in mind wandering and “task-free” states of wakefulness—varied depending on the background sounds being played. Specifically, listening to artificial sounds was associated with patterns of inward-focused attention, while nature sounds prompted more external-focused attention.
Inward-focused attention can include worrying and rumination about things specific to one’s self—patterns that have been linked to conditions involving psychological stress (including depression, anxiety, and post-traumatic stress disorder). Participants’ reaction times were slower when they listened to artificial sounds than natural ones.
Slight differences in heart rate were also detected, indicating a shift in the body’s autonomic nervous system response. Overall, nature sounds were associated with a decrease in the body’s sympathetic response (which causes that “fight-or-flight” feeling) and an increase in parasympathetic response—the one that helps the body relax and function in normal circumstances and is sometimes referred to as the “rest-digest” response.
Those results weren’t the same for everyone: People who started the study with the highest sympathetic responses (suggesting high levels of stress) registered the biggest relaxation benefits from the nature clips. People who started with low levels of sympathetic response, on the other hand, actually had a slight increase when listening to natural versus artificial sounds.
How To Incorporate Nature Sounds Into Your Daily Life
Lead author Cassandra Gould van Praag, PhD, a research fellow at the University of Sussex, said the study’s findings might have real-world impacts—especially for people with high-stress levels. “I would definitely recommend a walk in natural surroundings to anyone, whether they’re currently feeling frazzled or not,” Gould van Praag told Health via email. “Even a few minutes of escape could be beneficial.”
Gould van Praag said the research had inspired her to get outdoors for breaks or listen to nature sounds using an app throughout her workday. “I really did find the downloaded tracks helpful for those times when I couldn’t get away from my desk,” Gould van Praag said. However, Gould van Praag added that it took some time to find an app “that was right for me,” so Gould van Praag didn’t recommend rushing into any software or noise-machine purchases without trying them first.
Once you settle on a nature sound you find pleasant, Gould van Praag said it might also help improve your focus and concentration. In the study, participants performed best at “attention tasks” when listening to sounds that were considered familiar compared with unfamiliar ones. “I think this supports the importance of finding an environment or sound machine that is right for the individual,” Gould van Praag said. “Rainforest noises might only have a strong relaxing effect if you are already very familiar with rainforests!”
Finding that ideal background soundscape could potentially help to promote better rest, as well. “Poor sleep causes autonomic stress (the fight-or-flight response), and autonomic stress causes poor sleep,” Gould van Praag said. “This would suggest that anything which can reduce the fight-or-flight response may be beneficial to improved quality of sleep.” Gould van Praag added that minimizing artificial noise—like street traffic—may also be helpful.
It’s no secret that nature is good for our health. A breath of fresh air, a brisk walk through the park or basking in the summer sun — all of these ecocentric activities can leave you feeling relaxed and refreshed. Greater contact with natural environments have been linked to a plethora of physical and mental health benefits, such as reduced stress and improved energy. Now we can also add natural sounds to the list of pros: Recent findings confirm that nature sounds have a therapeutic effect on humans, and can significantly improve one’s mental health.
Nature’s Calling
There’s something soothing about hearing the crash of ocean waves or birds chirping in the morning that provides a sense of calm and stillness. Turns out, there’s a physiological reason that explains the restorative powers of nature’s sounds.
Researchers at Brighton and Sussex Medical School in England explored the healing properties of nature, and its connection to our brain and body, in a 2017 paper in Nature. Seventeen adult participants listened to a series of five-minute sound clips of both natural and man-made environments. As each clip was played, the scientists scanned the participants’ brain activity using fMRI machines. The scans showed that the natural sound clips physically affected what’s known as the Default Mode Network in all of the participants’ brains. This region is responsible for a “task-free” state of wakefulness that promotes relaxation. In other words, nature’s sounds diminished their body’s natural fight-or-flight instincts, which then prompted feelings of restoration.
Meanwhile, artificial sounds, like traffic noises or construction, had a different impact on participants. These sounds were shown to decrease concentration and increase attention focused inwards, including excessive thoughts or worries about oneself. This type of self-focused thinking has been linked to increased depression and anxiety.
We know that the sense of calm instilled by the of babbling of running water or a gust of wind is due to changes in our brain activity. But do how we maximize the health benefits of these sounds? A study published in the Proceedings of the National Academy of Sciences this April explored how spending time listening to natural sounds, particularly within national parks, may do the trick. The researchers analyzed sound recordings from 251 sites in 66 national parks across the U.S. The results showed that people who listened to the sounds of nature experienced improved mood, lower stress and better cognitive performance. Water was found to be the most effective at evoking positive emotions, while bird noises were the most successful in reducing stress.
Rachel Buxton, a conservation biologist at Carleton University and an author on the study, stressed the importance of these sounds as an important natural resource. The same benefits felt by the study participants, she says, can be found in everyday life by increasing our exposure to nature through nature-based therapy, or eco-therapy. The concept promotes healing through nature; like, for example, more people visiting natural parks and immersing themselves in their aural environment. According to Buxton, such practices could have the potential to improve overall public health.
Sadly, our relationship with sounds in nature is often selfish and one-sided. “As visual creatures, humans tend to focus on the visual environment of a park — the expanse of the grand canyon,” says Buxton. “We would never dream of disrupting these beautiful landscapes with development.” However, the same can’t be said for the acoustic environment. Natural soundscapes are often disrupted by the sound of vehicles and aircrafts, which can even lead to noise pollution.
Fighting Noise Pollution
Our ancestors had the right idea to live in harmony with nature. Today, increased urbanization has led to destruction of natural habitats and increased noise pollution. The World Health Organization found noise to be the second largest environmental cause of health concerns, falling just behind air pollution. Noises due to traffic and construction may be seen as an unavoidable byproduct of urban living, but they still continue to negatively impact our health. These sources of noise pollution can cause sleep disturbances, leading to stress and fatigue. Long-term exposure to these sounds can also impact cognitive functions, like lowering our concentration, and result in both physiological and psychological stress.
This makes sense from an evolutionary context. “Humans are really good at attending to signals of danger and safety,” says Buxton. That’s why an area full of natural sounds is a pretty good indicator of a safe environment, she explains, promoting relaxation and mental recuperation. Noise pollution disrupts this natural sound by contaminating an acoustic environment with unwanted or artificial noises. This can often indicate that something is wrong, leading to increased worry and anxiety.
There are a few things we can do to reduce the negative effects of noise pollution. Turning off electronics and appliances is one way to ensure quality sleep. Soundproofing can also prove to be an effective method. This can be done by insulating your home to protect it from disturbing noises from the outside world.
A natural way to combat distress from noise pollution is to simple: Increase your exposure to sounds in nature. Buxton recommends increasing your awareness of the beauty of natural sounds. When you step outside, pay attention to the leaves rustling in the trees or the birds singing and tune-in to your surroundings. Now, thanks to an abundance of nature apps and sound machines, you don’t even need to be in the wilderness to feel this sense of calm. Next time you’re feeling overwhelmed, try tuning in to the natural world a little more attentively for an easy pick-me-up.
