Sounds people find calming
Nature sounds top almost every list of relaxing sounds, and studies back up the feeling to a degree 1: people listening to natural sounds often report feeling calmer and recover from a stressful task a little faster than with traffic noise. Effects vary by person, so use what feels good to you.
A five-minute reset
- Pick a place. Ocean, forest or fire, whichever you’d rather be in right now.
- Set the timer for 15 minutes and put the phone down.
- Breathe with the sound. With ocean waves, breathe in as a wave builds and out as it washes back.
- Notice three sounds in the mix. A bird, a crackle, a drop. It’s a simple way to step out of busy thoughts.
For reading and quiet evenings
Rain and fire make the classic reading mix. Add a little green noise to smooth the edges, or try the cozy cabin preset. For winding down before sleep, move on to sleep sounds and set the timer.
Sources
- Alvarsson JJ, Wiens S, Nilsson ME (2010). Stress recovery during exposure to nature sound and environmental noise. International Journal of Environmental Research and Public Health 7(3):1036–1046.
Watch: build a calming mix
Step by step: build a calming mix
- Start with a bed. Pick one steady sound to fill the room: rain, the ocean, brown noise or a fan. It does most of the work.
- Add one or two details. A little wind, birds or fire on top gives it life. Keep them lower than the bed: more than three or four sounds turns to mush.
- Set the volume last. Turn the master volume down until it just softens the room. You should still hear someone speaking normally.
Questions
What are the most relaxing sounds?
Ocean waves, rain, a crackling fire, a stream and birdsong are the most popular. Soft noise like green or pink noise works for people who prefer something even.
Can relaxing sounds reduce stress?
Many people feel calmer with them, and some studies found faster recovery from stress with natural sounds. They’re a nice tool, not a treatment for anxiety.
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