Listening to birdsong and nature sounds has become a popular way to reduce stress and improve mental health in recent years. With busy modern lifestyles, many people find it difficult to spend time relaxing in nature. Playing recordings of birdsong, rainfall, ocean waves and other nature sounds provides an easy way to reap some of the benefits of being in nature while going about daily life. But what does the research say about the effects of listening to bird sounds on mental and physical health? Are certain types of birdsongs more beneficial than others? This article reviews the evidence.
Bird Sounds Help Relieve Stress
Multiple studies have found positive effects of listening to bird sounds on markers of stress and anxiety. For example, a 2018 randomized controlled trial published in Integrative Medicine Research found that listening to birdsong helped reduce heart rate and blood pressure in patients undergoing a medical procedure. 1 Other research has shown decreases in the stress hormone cortisol and increases in relaxation-related brainwaves in response to bird sounds. 2
These stress-relieving effects are thought to occur through several mechanisms. The sounds of songbirds and nature evoke positive emotions and psychological responses related to perceiving natural environments as calming. 3 Focusing attention on the pleasant auditory stimuli may also divert attention from sources of stress and worry. Additionally, some birdsongs and nature sounds have properties similar to music, which has also been found to alleviate stress and anxiety.
Morning Birdsong May Be Especially Beneficial
Some research indicates that listening to morning bird chorus may have greater stress-relieving effects than listening to birdsong recorded at other times of day. For example, a 2021 study measured blood pressure, heart rate and cortisol levels in people after they listened to morning birdsong or no sound upon waking up. The results showed significantly greater reductions in the stress markers in the morning birdsong group. 4
The researchers suggest that because levels of the stress hormone cortisol naturally rise in the period after waking, hearing peaceful birdsong during this time helps counteract the spike in cortisol. The pleasant sounds also help people start the day feeling more relaxed. Other studies have similarly found beneficial effects from exposing people to simulated dawn chorus sounds in the morning.
Bird Species with Lower Pitched Songs May Work Best
Experts believe that lower pitched birdsongs may have greater relaxing qualities. This is because the lower frequencies are closer to human speech and music, allowing the sounds to better capture attention and shift brain activity toward a more relaxed state. 5 For example, songs by mourning doves, great tits and common blackbirds tend to be lower in pitch compared to those of songbirds like finches and warblers.
So when selecting a bird song recording for stress relief, it may be best to choose species with deeper, richer vocalizations to maximize the calming effects. Sounds of dove cooing, crows cawing and owls hooting evoke especially strong relaxation responses according to research.
Effects on Cognitive Function
In addition to reducing stress, exposure to birdsong may also provide short-term boosts to cognitive skills like memory and attention. Multiple studies have found improvements on tasks requiring focused attention and concentration after listening to natural sounds like birdsong. 6 Enhanced cognition may occur because the pleasant nature sounds have a restorative effect that helps clear and focus the mind.
However, the effects are generally small and temporary. One study found faster reaction times immediately after listening to birdsong, but the benefits disappeared within 10 minutes. 7 So any cognitive perks are likely limited to the period shortly after hearing the bird recordings. There is little evidence that repeated exposure leads to lasting improvements in brain function. But listening to birdsong before mentally demanding tasks may provide a quick cognitive lift when needed.
Physical Health Benefits
The relaxation effects of listening to bird sounds could have indirect positive impacts on physical health over time. Chronic stress takes a toll on the body, worsening inflammation, heart health, immunity and more. 8 By relieving stress, birdsong may help reduce the wear and tear that stress inflicts on the body.
Some initial research also points to more direct physical effects. One study found increased parasympathetic “rest and digest” nervous system activity after people listened to birdsong, indicating a stronger relaxation response. 9 Higher parasympathetic activity is associated with healthier cardiovascular function. Other studies note changes in heart rate, blood pressure and skin temperature in beneficial directions when listening to bird sounds. 10
Over time, these small changes could add up to noticeable improvements in physical well-being – especially if combined with other healthy lifestyle choices. But more research is still needed on the direct physical health impacts of bird sounds.
May Aid Sleep Quality
One area where bird recordings show particular promise is as an aid for better sleep. Multiple studies have found nature sounds including birdsong can improve sleep efficiency, length and depth of sleep, and quality of sleep compared to no sound or other relaxation tracks. 11
Researchers believe that the soft, soothing properties of nature sounds help block out distracting noises and allow people to fall asleep faster and transition more seamlessly between sleep stages. Listening to birdsong as you fall asleep could be an easy, non-drug method to improve sleep issues.
Types of Birdsounds Best for Health
While research overall supports the benefits of listening to bird vocalizations, some specific types of birdsongs may be more effective than others. Characteristics like pitch, tone, tempo and complexity can influence how relaxing a bird’s song is. Here are some examples of beneficial qualities:
- Lower pitched vocalizations
- Pure, sustained tones and notes
- Slower tempos
- Simple repeated patterns
- Resonance that evokes soothing hum or purr
- Absence of jarring, pulsing or abrupt sounds
Based on these principles, some examples of birds with especially relaxing, harmonious songs include:
Bird Species | Description of Song |
---|---|
Mourning Dove | Slow, mournful cooing |
Common Blackbird | Melodic phrases of whistles, chatter and gurgles |
Eurasian Collared Dove | Haunting, resonant coos |
Barn Owl | Shrieks and breathy hisses |
Tawny Owl | Comforting, tremulous hoots |
Meanwhile, very high-pitched, complex songs with varied tempos tend to be less relaxing. Examples of more stimulating birdsongs come from songbirds like chickadees, goldfinches and swallows. Their songs have a place in bringing joy and energy. But for relaxation and sleep, it’s best to choose species with more bass-heavy, peaceful tunes.
Scientifically Designed Nature Soundtracks
In addition to recordings of individual bird species, some audio programs create mixes of nature sounds designed to maximize relaxing qualities. These may layer several calming nature sounds like light rain, gentle ocean waves and resonant birdsong in an attempt to elicit deeper relaxation.
Some use dynamic fluctuating elements to help the sounds better hold attention without becoming distracting. And certain products even aim to align the sounds with the natural resonance of the human body to enhance the relaxation response. 12 More research is needed, but these engineered nature soundscapes could prove more effective than simple recordings.
How to Add Bird Sounds to Your Life
Here are some simple ways to incorporate bird sounds for better relaxation and well-being:
- Play recordings of calming birdsong softly in the background while working, resting or falling asleep
- Set nature sounds like birdsong as a morning alarm for a more peaceful start to the day
- Listen to a birdsong relaxation track during times of stress or after work to unwind
- Open windows so live birdsong filters in from outside when possible
- Take walks while listening to nature soundtracks on headphones
- Create a bedtime routine of dimming lights, bird sounds and calm breathing
Aim for at least 30 minutes per day of exposure for maximum anti-stress benefits. And experiment to find the specific bird sounds that you find most comforting.
Conclusion
Research indicates listening to recordings of birdsong and other natural sounds can provide modest reductions in stress, anxiety and blood pressure measures indicative of relaxation. Brief improvements in cognitive performance may also occur immediately after listening. Ongoing exposure could also translate into better sleep, cardiovascular health, immunity and other benefits related to physical effects of stress reduction. While no major mind or body breakthroughs have been linked to simply hearing bird vocalizations, taking in these pleasant nature sounds certainly appears helpful for health and well-being. The ease of incorporating bird sounds into daily life makes this simple relaxation strategy worth trying.