The whoosh of wind through a stretch of forest, birds calling to one another as they land on branches, the gurgle of a brook over a rocky bed — these are the kinds of sounds that are not only calming, but could have profound health and well-being benefits, according to a research review in the April 2021 Proceedings of the National Academy of Sciences.
For the review, the researchers looked at 18 studies investigating the health benefits of natural sound; study participants listened to recordings of outdoor sounds in laboratory settings. Participants reported less stress and improved health outcomes, like decreased pain, after listening to recordings of nature sounds.
Water sounds, such as that gurgling brook or a steady waterfall, tended to be the most effective at improving positive affect (the psychological term for a more positive outlook or disposition and the experience of joy and interest), while bird sounds were best for lowering stress.
The study’s lead author, Rachel Buxton, PhD, a research associate and conservation biologist in the Department of Biology at Carleton University in Ottawa, says she isn’t surprised by the findings. “From an evolutionary perspective, humans are hardwired to attend to signals of danger and security. And an environment that is filled with natural sounds feels safe and allows us to let our guard down,” she says.
This research adds to a substantial body of evidence that proximity to nature and time spent outdoors is good for human health and well-being.
Research Shows Green Space Benefits Health in Many Ways
Research published in June 2019 in Scientific Reports found that people who spent just two hours per week outside in a natural setting (including town parks, state parks, woodlands, and beaches) reported greater well-being compared with people who spent less time outdoors.
RELATED: Spend Two Hours a Week in Nature to Boost Your Health and Well-Being
A November 2019 meta-analysis in Lancet Public Health funded by the World Health Organization pooled data from nine studies involving more than 8 million people from seven different countries. The research showed that people who lived near or in green spaces tended to live longer than those exposed to less green space.
In a study designed to evaluate whether exposure to nature could help counter some of the negative effects of time indoors and under lockdown because of the global COVID-19 pandemic, data showed that indeed, even a view outside can be helpful if nature is involved. The research, published in November 2020 in Ecological Applications, looked at about 3,000 people in Tokyo and found that both seeing greenery from a window and going outside helped improve major mental health measures like depression, subjective happiness, self-esteem, and loneliness.
RELATED: How to Not Let Pandemic Fatigue Turn Into Pandemic Burnout
This research (like new one from Buxton’s group) shows that you don’t need to head out on a camping trip or even a hike to get the benefits of nature — even a short break filled with natural sounds and sights can be a refresher for the brain.
Part of the reason getting outside might be so good for us in the first place is that we’re probably being more active than if we are spending that time inside, and we may be socializing more, too, says Mark Nieuwenhuijsen, PhD, a professor in environmental epidemiology at the Barcelona Institute for Global Research, who was a coauthor of the aforementioned Lancet study. “All of that can improve our immune systems and may all contribute to longer and healthier lives.”
Dr. Nieuwenhuijsen says the recent study’s results aren’t surprising, and it highlights the importance of natural sounds. “People tend to enjoy when there’s a nice soundscape,” he says.
New Data Analyzed Benefits of Listening to a Range of Outdoor Sounds
For the recent review about the effects of nature sounds on health, the recordings done at parks included a range of sounds, such as thunder, wind, insects, and frogs, as well as ample birdsong. They were recorded in 66 national parks during the summer at dawn.
The recordings were played for participants in lab settings in 11 countries. The most significant outcome linked to the recordings was decreased stress and annoyance. Many participants also reported decreased pain and improved mood, and they performed better on cognitive tests.
Though many other studies show that being in nature is good for health and well-being, this review more specifically points to the benefit of natural sounds, Buxton explains. And recordings seemed to be just as effective as the real thing.
Buxton says the team plans to continue to study the effects of nature sounds on health and well-being and in particular, if there’s a specific quantity that’s best or if certain sounds yield more benefit. For example, is it better to have numerous types of birdsong plus water sounds, or is there a point where that feels like noise?
Get Outside for a Mood Reset
So, what does all this data tell us about how much time outside, exactly, we should schedule every day to reduce stress, and at what time of day is most effective?
Fortunately, you don’t have to get that prescriptive about it, suggests Tanya Dalton, a productivity expert in Asheville, North Carolina, and the author of The Joy of Missing Out: Live More by Doing Less.
“Sit outside, take a little walk, listen to the birds, or just breathe,” she says. “Maybe you can make it into a morning ritual, or as a way to take a break from work, or both. It doesn’t take long to give yourself that kind of mindful reset.”
Particularly now, as the pandemic drags on, creating that type of everyday habit can offer mental refreshment, she says. The pandemic monotony is real, and as the recent study highlights, it may not take much to brighten up the day.
Opinions expressed by Entrepreneur contributors are their own.
Music isn’t just a means of entertaining ourselves: it can also encourage creativity and help us become more productive. Listening to music can also be therapeutic, relieving feelings of stress so you can concentrate better.
10’000 Hours | Getty Images
Research has found that certain types of music can be beneficial to us while we work. Some types of music seem to help with learning and improve our ability to process information. Other types help block out distracting background noise. Still other types sync with our brain waves to induce “eureka moments.”
So, if you’re struggling with productivity and want to know what you should be listening to, read on. These are the six types of music that will give you a major boost in productivity.
Related: 12 Ways Millionaires Manage Their Time to Achieve Maximum Productivity
1. Classical Music
Researchers have long claimed that listening to classical music can help people perform tasks more efficiently. This theory, which has been dubbed “the Mozart Effect,” suggests that listening to classical composers can enhance brain activity and act as a catalyst for improving health and well-being. Various studies have confirmed that listening to classical music enhances one’s ability to manipulate shapes and solve spatial puzzles.
The absence of words in the music may be one factor, as songs that contain lyrics have been found to be a distraction when you’re trying to focus. And classical music is known for being calming, relaxing and helping reduce stress. This genre of music has been found to help students perform 12 percent better on their exams. Some selections, like Beethoven’s “Für Elise,” seem to help students study longer and retain more information.
Here are other few classical selections you can use to boost productivity while working:
2. Nature Music
Listening to the sounds of nature, like waves crashing or a babbling brook, has been shown to enhance cognitive function and concentration. Nature sounds work best when they’re soothing sounds, such as flowing water or rainfall, while more jarring noises such as bird calls and animal noises can be distracting.
Researchers at Rensselaer Polytechnic Institute have discovered that natural sounds boost moods and focus. The study found employees were more productive and had more positive feelings when nature sounds were playing in the background while they worked.
This may be because nature sounds helped mask harsher, more distracting noises, such as people talking or typing. Researchers found that workers not only performed better on tasks, but calming nature sounds also had a restorative effect on cognitive abilities.
Here are some selections to try:
3. Cinematic Music
An intense film score can make you feel like you’re doing something inspiring or important, even if you’re just chipping away at your to-do list. A grandiose, epic soundtrack playing in the background may make even the most mundane tasks feel like you’re changing the world, thus heightening your concentration and productivity.
Cinematic music scores can be empowering, lifting your spirits and brightening your mood. So, if you’re feeling tired and drained, try listening to some epic-style cinematic music to give you that extra boost of motivation.
Some great movie scores to try include:
Related: 3 Reasons Why You Should Listen to Music at Work
4. Video Game Music
It might seem strange, but listening to music composed for video games can be a great tool to help you focus. Every element of a video game is designed to create an enhanced gaming experience for all your senses, and the music has been composed specifically to help you focus on your task without being distracted by a cacophony of sounds.
This music generally has no lyrics or human voices and is fairly fast-paced to keep you moving forward. Many of these video games involve solving puzzles and dealing with intense situations, so you’re subjecting yourself to simulated stressful challenges. Video games have invested a lot of resources in figuring out the perfect balance to the music they use.
Video game music is composed in a way that keeps you engaged as you evaluate, navigate and often fight your way through these make-believe worlds. These musical compositions may be just the thing to propel you onward and keep you zooming through your tasks and daily to-do list.
Here are some excellent video game music selections to check out:
5. Music between 50 and 80 beats per minute
Some research suggests that it’s not the type of music that’s important in helping you stay focused and productive, but the tempo of that music. Studies have found that music with 50 to 80 beats per minute can enhance and stimulate creativity and learning.
Dr. Emma Gray, a cognitive behavioral therapist, worked with Spotify to research the benefits of certain types of music. She found that listening to music set in the 50- to 80-beat range puts the brain into an alpha state.
When we’re awake, we’re typically in a state of mind known as beta, a heightened state of alertness where our brain-wave activity is between 14 and 30 HZ. When our brain slows to between 7 and 14 HZ, we’re in a more relaxed alpha state of mind that allows us to be more receptive and open, and less critical. This state of mind is what scientists associate with activities that involve our imagination, memory and intuition, including our “eureka moments.”
If you have ever listened to music that you’re familiar with, only to find yourself deep in thought and not really hearing the music at all, this is an alpha state induced by music. You’re tuning out while being tuned in.
It works best to find songs you’re familiar with and set at 50 to 80 beats per minute. Here’s a playlist of songs in that range, including these popular tunes:
Related: 12 Ways That Music Makes You More Productive At Work (Infographic)
6. Your favorite music
When it comes to tackling projects that you’re not really excited about, it can help to put on music you enjoy. Studies have found that putting on your favorite type of music can improve your mood and productivity.
Teresa Lesiuk, an assistant professor in the music therapy program at the University of Miami, found that personal choice in music is important when deciding what to listen to while working, especially for those who are moderately skilled at their jobs. Her research found that participants who listened to music they enjoyed completed their tasks faster and came up with better ideas than those who didn’t because the music helped them feel better and improved their mood.
The only time this didn’t hold true was if the music participants listened to was distracting, such as having a beat that was too fast or lyrics that caught their attention.
So, the next time you need to plow through a mountain of paperwork or stay focused on a task, try turning on your favorite tunes.
