Benefits of Listening to Nature Sounds: Mental Health and Biophilic Wellness Design Consultants
Health Benefits of listening to Pre Recorded Nature Sounds vs. Music
All of the body’s senses can be used one way or another in order to alter a person’s physical and mental wellbeing but hearing is a primary sense often targeted first because of the bang for buck - multiple benefits from minimal intervention.
This is the foundation of the acoustic comfort concept present in healthy building standards such as WELL (acoustic comfort chapter here), partly as a way to balance any negative aspects of distracting noise present in an indoor environment that can in turn create a negative mood state.
A practice that is on the rise in the world of acoustic comfort in healthy buildings and wellness design is a sub-segment of the sound wellness trend focused specifically on natural soundscapes and biophilic sounds - acoustic environments that taken directly from or inspired by natural environments.
Such biophilic sounds and natural soundscapes are being deployed in apps / software programs such as SWELL by Open Ear Music. These apps often use pre-recorded nature sounds to enhance relaxation and well-being.
the science behind biophilic sounds and mental wellbeing benefits
Even though the science behind listening to nature sounds does not necessarily have concrete benefits, there have been many studies conducted and theories created as to why listening to these types of sounds work, and work they do!
What is meant by the notion that a sound is “working” can be seen through physiological and behavioral changes. For example, listening to sounds of nature has been proven to increase mood, improve focus, promote sleep, help relaxation, and overall ensure a boost in mental wellbeing. Additionally, exposure to natural soundscapes can lead to enhanced cognitive function, improving cognitive performance, alertness, memory, and problem-solving skills.
The theory behind why nature sounds work well has to do with the biological appeal that being exposed to nature, provides. Natural sounds can alter the brain connections that trigger fight or flight response and therefore calm our systems down when we don’t perceive a threat.
The mellow birdsongs or serene waves tell the body that things are fine and there is no immediate threat which, in turn, reduces stress and the cognitive load that is associated with a heightened alertness. Nature sounds also have an immediate calming effect, providing a respite from the distractions of modern life and contributing to mental and physical wellbeing.
This high-level of stress has also been seen through listening to artificial sounds by causing an increase in inward thinking that is associated with ruminating, and over-thinking which lead to depressive and anxiety disorders.
Even though there are different types of nature sounds that range from rustling of trees to crashing of waves, the nature (no pun intended) of the sounds does not seem to matter but rather varies from person to person based on familiarity.
For instance, rustling trees may cause more benefits for someone who grew up surrounded by trees than they would for someone who grew up by the ocean.
There appears to be a level of familiarity or nostalgia that goes into the effectiveness of certain sounds. So even though places such as Quiet Parks are popping up and showing improvements in people’s moods conversely, beaches and other settings will be just as effective for the right individual.
Going back to the idea of Quiet Parks brings up an important piece of the puzzle which is, how connected do you feel to nature?
Nature sounds and circadian rhythm
An equally important notion is how submerged in the environment you feel. Studies have shown that the more variety in nature sounds, at once, the more a person can feel immersed in the environment and trigger bodily patterns such as circadian rhythm.
Nature sounds act as a powerful sleep aid by creating a tranquil environment that masks disruptive noises and promotes restorative sleep.
This biological clock helps us to get better acclimated to our surroundings and fall into a comfortable routine. The more biodiversity in a soundscape, the more likely an individual is to really believe they are there and better be able to connect with the natural processes required to sustain a happy, comfortable state of mind.
Another useful aspect of sound wellness is the role music can have, specifically with therapeutic processes. Music therapy is a newer practice that has also shown promising health and wellness benefits. The key difference between the two practices being the applications.
Sound wellness is usually a means to treat the symptoms of a bad mood and music therapy is primarily seen in hospitals and other treatment facilitates to aid in reversing or correcting some undesirable behavior.
Music therapy is usually used alongside other affirmative actions in order to touch upon one of five beneficial categories: emotional, physical, spiritual, social, or cognitive. The emotional benefits can help reduce anxiety and encourage self-expression.
The physical benefits are most seen in pain reduction through distraction, relaxation, improved motor development, etc. Physical benefits can also include motivational factors that reflect the task at hand by providing the energy needed in order to get things done and do them well.
Spiritual and social benefits can bring people together through shared interests or a common goal. Lastly, the cognitive aspect can advocate for better coping skills, increased sense of control, and better focused attention for the task at hand.
Whether a company or individual user wants to become better a task, improve their mood, or become more equip to deal with life’s challenges, sound wellness can apply in a multitude of different ways.
Both nature sounds and music can produce a wide range of results that show positive results so when asking the question of “how can I better help myself?” It all depends on context and desired results.
Additional research notes and links:
Nature sounds alter brain connections and reduce fight or flight reflex
https://www.health.com/condition/stress/why-nature-sounds-are-relaxing –> brain scans, heart rate monitors, behavioral experiments
Artificial sounds linked to more inward focus while nature sounds focused on outward focus
Inward = worrying, over-thinking; linked to conditions such as depression/ anxiety disorders; slower reaction times (means less sustained focus)
Natural sounds improve focus
Familiarity makes a difference—dif. Nature sounds might help one but not other person
Parks are key relaxation places less human-made noise and nature sounds together
Improved health: decreased pain, lower stress, increased mood /cognitive performance
anthropogenic sounds = especially in marine life, is noise pollution (high intensity; opposite of relaxing)
https://www.sciencedirect.com/science/article/pii/S0301479717307193 Acoustic environments matter: Synergistic benefits to humans and ecological communities
Protected areas key for biodiversity, which provides a more realistic, immersive experience
“Your Wellbeing Garden” by Alistair Griffiths, Matt Keightley, Annie Gatti, Zia Allaway- Birdsong; better to have multiple diff kinds
Thought to be parallel btwn how birdsong develops, and humans speak that can account for why birdsong is more appealing
https://academic.oup.com/bioscience/article/61/3/203/238162?login=true
Nature sounds linked to environmental quality
“no coherent theory regarding the ecological significance of all sounds emanating from a landscape exists”
Soundscape ecology landscape and composition of sound
Geographical context, recognizing anthropogenic/ biological processes, temporal/ spectral patterns and how a break in pattern can alter configuration of landscapes (lack of biodiversity creates less connection with nature) provide info about surroundings
“The rhythms of nature;” ex. Singing of birds strongly correlates to sunrise and sunset
Music Therapy
helpful distraction from painful procedures
helps decrease sedative needed
music modulates mood, if paired with action, release hormones that reduce perception of strain; good distraction
https://my.clevelandclinic.org/health/treatments/8817-music-therapy
Listening, singing, playing or composing
Enhanced communication/ social skills to manage thoughts
Increased motivation
Pain managing
Behavior disorders
Emotional benefits—self expression, anxiety reduction
Physical benefits – changing heart rate/ lowering bp, improved motor development, pain management/ distraction, relaxation
Spiritual benefits
Cognitive—coping skills, increased sense of control
Social—bring people together
Sound therapy focuses on controlling symptoms and music therapy relatively new and primarily used in hospital type facilities
https://www.verywellmind.com/benefits-of-music-therapy-89829
May not work on its own; more medically based than sound therapy
Goal-oriented
Accesses shared brain systems: cognitive, motor, speech centers
https://www.biausa.org/public-affairs/media/neurologic-music-therapy-in-neurorehabilitation
How music is processed/ perceived in the brain
Being actively or passively engaged simulates multiple parts of the brain
Neurologic Music Therapy
Improving Sleep Quality with Nature Sounds
Listening to nature sounds before bed can significantly improve sleep quality by creating a calming atmosphere. Research has shown that exposure to natural sounds, such as ocean waves or rain, can reduce stress and anxiety, making it easier to fall asleep. These soothing sounds can also help mask disruptive noises that can disturb sleep, such as traffic or snoring.
Studies have found that listening to nature sounds before bed can lead to improved sleep quality, increased sleep duration, and better overall well-being. The calming effect of nature sounds can also help reduce symptoms of insomnia and other sleep disorders. Incorporating nature sounds into your bedtime routine can be as simple as playing a recording of ocean waves or rain on a phone app or sound machine.
By improving sleep quality, nature sounds can also have a positive impact on physical and mental health, including reduced blood pressure and improved cognitive function. The simple act of listening to nature sounds can transform your sleep experience, leading to a more restful and rejuvenating night.
Reducing Stress and Anxiety through Biophilic Sounds
Biophilic sounds, such as bird songs and water sounds, can have a profound impact on reducing stress and anxiety. Research has shown that exposure to natural sounds can lower cortisol levels, heart rate, and blood pressure, all indicators of stress. Nature sounds can also have a positive impact on mental health, reducing symptoms of anxiety and depression.
The calming effect of biophilic sounds can be attributed to the way they interact with the brain’s default mode network, which is responsible for relaxation and stress reduction. Incorporating biophilic sounds into your daily routine can be as simple as taking a walk in a park or forest, or listening to a recording of nature sounds on a phone app.
By reducing stress and anxiety, biophilic sounds can also have a positive impact on physical health, including reduced blood pressure and improved immune function. The positive effects of biophilic sounds can also be seen in the workplace, where they can improve productivity and overall well-being. Embracing the natural world through sound can be a simple yet powerful way to enhance your mental and physical health.
Boosting Cognitive Function with Natural Acoustics
Natural acoustics, such as the sounds of ocean waves or wind, can have a profound impact on cognitive function. Research has shown that exposure to natural sounds can improve attention, memory, and creativity. The calming effect of natural acoustics can also reduce distractions and improve focus, leading to enhanced cognitive performance.
Nature sounds can also have a positive impact on mood, reducing symptoms of anxiety and depression. Incorporating natural acoustics into your daily routine can be as simple as taking a walk in a park or forest, or listening to a recording of nature sounds on a phone app.
By improving cognitive function, natural acoustics can also have a positive impact on overall well-being, including improved sleep quality and reduced stress. The positive effects of natural acoustics can also be seen in the workplace, where they can improve productivity and overall well-being. Embracing the soothing sounds of the natural world can be a simple yet effective way to boost your cognitive performance and enhance your quality of life.