The secret power of nature's symphony
The sounds of nature, be it the rustling of leaves, the rhythmic lapping of waves or the melodic singing of birds, have always been an integral part of the human species' habitat (we focus here on non-threatening sounds). In the modern urban environment, however, the normal daytime soundscape is more or less filled with human-generated sounds, often perceived as unpleasant noise (e.g. traffic). Indoors, on the other hand, we listen to a great deal of digitally produced or transmitted sound, in addition to human sounds.
Quiet moments listening to the authentic sounds of nature have become a precious luxury for us. At the same time, we have lost much, perhaps even a connection to the very basis of our existence.
But in the midst of our busy lives, the soothing sounds of nature can still offer our overloaded senses and minds a shortcut to relief. In addition to their immediate calming effect, the sounds of nature support our physical and mental well-being, and help us to form a deeper emotional bond with nature. Nature's ever-changing and unbroken symphony is waiting to be discovered in the wild. It can be an important source of restoration, renewal and well-being, if you dare to give it value and time.
Relaxation
One of the documented benefits of natural sounds is their ability to promote relaxation. Brain studies have found that non-threatening natural sounds, such as birdsong or the sound of water, can reduce sympathetic nervous system activity (stress response) and promote parasympathetic nervous system activity (relaxation response). As a result, cortisol levels fall, heart rate and breathing slow down, blood pressure falls and muscle tension is relieved. Our body also responds to the natural soundscape by releasing pleasure endorphins, which are natural mood enhancers.
Gateway to the conscious presence
In our troubled lives, marked by constant distractions, the sounds of nature can serve as a gateway to simple presence. The rich symphony of the forest anchors us in this moment and banishes the worries of everyday life as its sweet birds invite us to be fully present and aware of our surroundings. The sounds of nature are an important element in nature-based mindfulness. Listening to them with concentration is a perfect remedy for stress, improved concentration and better regulation of emotions. As you immerse yourself in the ever-changing soundscape of the natural environment, it becomes easier to create a deeper connection with yourself and the nature of which you are a part.
Better sleep quality
Incorporating the sounds of nature into your bedtime routine, even in the city, can lead to better sleep quality. The calming effect of sounds on the nervous system can help you fall into a deeper and more restful sleep. For mild sleep disturbances, listening to nature sounds can even be a natural sleep remedy. Everyone will remember occasions from childhood or the past when they fell asleep to the sound of rain, waves crashing or wind humming. Nature's lullaby can help you fall asleep faster and have a more restorative sleep. By listening to nature sounds on streaming services or custom-made apps, it is also possible to create a restful soundscape in the city, masking distracting noises such as traffic or noisy neighbours. As our sleep quality improves, we wake up more alert. At the same time, we can travel with sound, in complete safety and without emissions, to distant places, to listen to the roar of the waves or the nightlife of an exotic rainforest.
Recovery of concentration and cognitive function
The fast pace of modern life often exhausts us, as we are constantly processing information and making decisions. The sounds of nature can act as a reset button for the mind, helping us to refresh and recharge. Exposure to the sounds of nature can improve concentration, creativity and problem-solving skills, which can be particularly useful if you have to work in a noisy or high-stress environment.
A 2017 study published in the journal Scientific Reports revealed that listening to the sounds of nature can not only relax you, but also improve cognitive function. Researchers found that participants who listened to birdsong and flowing water had better attention and working memory, more positive emotions than a control group, and performed better on tasks requiring cognitive effort. So the sounds of nature subtly and effortlessly sharpen our concentration, providing a combination of relaxation and mental clarity.
By taking short breaks to listen to the sounds of nature, you give your brain a chance to recover from work or study.
Emotional well-being
The sounds of nature have a powerful effect on our emotions. The link between the sounds of nature and positive emotions goes back deep into evolutionary history. Our ancestors thrived in environments where the sounds were free of threats. Whether it's the joy of listening to birdsong or the peace of a babbling brook, the sounds of nature evoke feelings of happiness and contentment. Regular exposure to the sounds of nature can boost mood and reduce symptoms of anxiety and depression even today, as our biology has not changed significantly for thousands of years, even though the world around us has changed.
Connection to nature
Probably the most meaningful 'benefit' of the sounds of nature is their ability to build a deep connection with the rest of nature. At a time when many feel disconnected from nature and/or anxious about the state of the environment, the living soundscape of nature can serve as a comfort and a reminder of our place in the world. The feelings of wonder, awe and love evoked by the sounds of nature awaken in us an innate desire to protect. A stronger emotional bond can lead to greater environmental awareness and more sustainable consumption patterns. As our planet struggles with multiple environmental problems, nurturing our emotional connection with nature (alongside our knowledge) is more important than ever - it is the basis for all action on behalf of nature.
So the sounds of nature are more than just a pleasant backdrop to our existence. They directly affect our physical, mental and emotional well-being more than we might think. In an urbanised society, the sounds of nature serve as an important reminder of our origins and the restorative and healing powers of nature.
The next time you find yourself in need of a mental or emotional reset, consider stepping outside. Shut out all other senses and let the soothing sounds of nature surround you completely for a moment, surrendering to them. If you can't get outside, use technology to do the same. What do you notice?
Nature connection exercise: sound walk
Sound walking is conscious walking in nature, focusing on listening to the sounds of the environment.
Go outside and pay attention to the sounds. Walk at a pace that suits you, stopping whenever you feel like it. You can also just sit or stand in one place for about 10-15 minutes. Listening is easiest with your eyes closed if it feels good. Continue for as long as you like. You can do a short 15-minute exercise, or a long one, for example an hour.
Listen to what you hear, relax.
What is the loudest sound you hear?
What is the quietest sound?
What is the farthest sound you can distinguish?
What sounds of nature can you hear?
What human-made sounds can you hear?
Try to distinguish between different sounds, but try not to name the source of the sound. Just concentrate on picking up each sound one by one.
Can you discern any rhythm or pattern in what you hear?
What kind of moods do sounds convey to you?
Is there a particular voice you prefer? Notice the pleasure it gives you.
Let the sounds sink deep inside you, like an empty space. Let them nourish you.
You can still turn your head in different directions and see how this affects your perception. What if you put your palm behind your ears as "deer ears"?
How do the sounds of your own body blend with the sounds of nature - your breathing, your footsteps?
You can let your imagination run wild and think for a moment that all the sounds you hear are nature talking to you. What do you hear it telling you right now?
When you're ready, open your eyes and see what the nature around you looks and feels like after a moment of listening.
