Your senses are your window to the outside world, letting in the sounds, smells and sights of the space around us. So, it’s no surprise that our senses have an effect on our mood. Whale song is an obvious choice, but is this really the best thing to listen to when you need to calm your nerves? Here are our top picks for the best noises to help you chill out.
Natural sounds
Noise is a stressor – it makes our sympathetic nervous system, more commonly known as the ‘fight or flight response’ kick into action. When this happens, our body produces cortisol, the stress hormone. However, multiple studies have shown that nature sounds such as babbling streams or rustling trees can slow the release of cortisol and so relieve stress.
Studies in The International Journal of Environmental Research and Public Health and by Brighton and Sussex Medical School measured the physiological effect of nature sounds on participants. They both found that nature sounds decreased the fight or flight response and cortisol levels. In Brighton and Sussex, participants also had an increased parasympathetic response – the one that helps the body to relax.
So, the next time you’re feeling flustered, get out into nature for a bit, or listen to some recordings of the sounds of nature.
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ASMR
Have you ever had that tingly feeling when someone plays with your hair? Plenty of people try to recreate that on a daily basis as a way to de-stress.
Autonomous Sensory Meridian Response (ASMR) is a strange craze that has swept the world. Lifehack describes it as ‘a sensation that manifests itself as a gentle shiver that runs from your head down your spine and limbs’. Most people experience it by watching ASMR videos on YouTube. These usually show people whispering or displaying amplified sounds of everyday things like tapping nails, brushing hair, crumpling paper or writing with a pencil.
Unfortunately, there isn’t much research into why this happens or whether it does physically reduce stress. However, the millions of subscribers who use ASMR to sleep better and reduce stress are testament to the fact that it probably works on some level, even just for an immediate chillout feeling. Why not give it a go and see if it works for you?
Music
If you’ve ever been to a spa or yoga class you’ll probably be familiar with the gentle ambient music that comes along with the experience. Psych Central outlined the findings of multiple musical studies which found that music can reduce stress in hospital patients, encourage coordination and communication in children, can reduce the sensation of chronic pain and boost self-esteem in elderly people.
All this being said, it has to be the right kind of music to have a relaxing effect. Aggressive death metal probably isn’t the genre to choose here! Listening to slow, quiet classical music can slow the heart and pulse rate, making us feel more relaxed. If you need to wind down after work, why not use your commute to zone out and listen to some relaxing tunes? Beats the sound of screeching rail tracks any day!
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Silence
As we’ve previously mentioned, noise is a stressor. Removing sounds from your life when you need to be relaxed, such as before sleep, is one way to improve your sense of calmness.
Chronic noise or noise pollution can disrupt your sleep, adding to feelings of tension the next day. Working in noisy industrial environments can also have an impact on your stress levels later in the day. One study found that cortisol levels in workers surrounded by loud noise all day was higher in the evenings they’d been in work than when they’d been off. This is an issue as our cortisol levels dip at night so we can sleep soundly. The higher they start out higher, the further they have to fall, which can cause disrupted sleep.
If you work surrounded by loud noises like building works, always wear the proper ear protection. If you live near a busy road or have particularly noisy neighbours, invest in some earplugs to help you sleep at night and relax.
So whether you listen to music or get lost in nature’s sounds, we hope this helps you de-stress! Visit our Stress Not section for more chilled out tips.
