Sounds of nature—like waterfall and rainforest noises—can make you feel less anxious by helping your body relax. There’s plenty of evidence suggesting that interacting with nature has positive effects on relaxation and overall well-being.
Natural noise has also been beneficial in other situations by alleviating stress related to medical conditions and pain after certain surgical procedures. Here’s what else you need to know.
Researchers have indicated relationships between anxiety and nature sounds. For example, one small study with 17 healthy adults found that sounds of nature physically can alter the brain’s connections, reducing the body’s natural fight-or-flight instinct.
Listening to artificial sounds was associated with patterns of inward-focused attention—worrying and ruminating about things specific to oneself. On the contrary, nature sounds prompted more external-focused attention and were linked to a more relaxed bodily response.
What Sounds Can Calm Anxiety?
While research has shown that natural sounds, in general, can help reduce anxiety, some sounds may be beneficial in particular. Those noises include:
- Birdsongs
- Forest sounds
- Night sounds
- River streams
- Running water
- Rustling leaves
- Soothing rain
What Are Other Relaxing Nature Sounds?
Natural noises can be beneficial for more than anxiety. Although the following sounds were not indicated as specifically helpful for anxiety, they fell into categories of nature sounds that benefited additional conditions or issues:
- Ocean waves or gentle wind: After having a heart attack, participants who listened to a collection of nature sounds like ocean waves or gentle wind had lower stress levels. Their stress levels were lower than those of participants in the control group.
- Waterfall or jungle sounds: One study examined the severity of pain following a Cesarian section (C-section) and the effects of listening to nature-based sounds, using headphones, or doing nothing. The researchers found that participants who listened to natural noise—including waterfall and jungle sounds—experienced less severe pain.
Consider a few tips to reap the potential benefits of listening to natural sounds. These tips can help you determine how to incorporate nature-based sounds into your daily routine.
Pick Your Sounds
You can start by finding out which noises work best for you. Try out different sounds until you settle on one or more that are satisfying. Video, soundtrack, and mobile app options can provide you with a range of sounds to sample.
Know When They May Help
One way to reduce anxiety and stress is to know what causes them. Identifying them can help you figure out how to manage your stress or anxious feelings, which can be an opportunity to use nature sounds. For instance, you might choose to listen to sounds of nature to calm down if you know you get nervous speaking in front of others.
Spend Time Outdoors
Remember that you don’t have to limit yourself to pre-recorded nature sounds from technology. Hearing nature sounds while doing activities outside—like outdoor exercise or spending time in a forest—can be just as relaxing.
Talk to a Healthcare Provider
Consulting a healthcare provider or mental health professional might be a good idea if listening to nature sounds no longer helps you relax. They can evaluate your symptoms and work with you to determine if other relaxation methods may offer more relief. Either provider might also recommend a formal treatment plan, including medications, talk therapy, or a combination of treatments.
Sounds of nature have the potential to help people relax, and certain sounds—like night or forest sounds—could be even more beneficial. Different ways to use these noises might include listening to them on a phone or computer or spending time outdoors.
While listening to nature sounds has been shown to reduce anxiety or stress, the intervention may not work for everyone. It’s a good idea to see a healthcare provider or mental health professional if you continue to have anxiety symptoms or experience worsening symptoms.