While working in a busy cardiology ward, I was privy to the detrimental impact of constantly beeping monitors and the ongoing hum of hospital equipment, which contributed an invisible layer of stress that affected everyone’s mood, patience, tolerance, and energy levels.
We’re constantly bombarded with man-made noise in our daily lives. This relentless auditory overload, coupled with the pressures of modern life, can result in high stress levels, insomnia, a sense of disconnection from ourselves and others, relationship breakdowns, and a loss of joy. But there is a glimmer of hope: the calming sounds of nature and the science behind biophilic design might just be the answer we are all so desperate seeking.
Stress and disconnection in modern life
Our modern lives are characterised by this incessant pace and a relentless stream of stimuli. High stress levels have almost become normalised, with many of us finding ourselves trapped in a cycle of anxiety and burnout. The effects are profound: insomnia disrupts our rest, which leads to impaired brain function and an increase in mood disruptions. The constant pressure and overexposure to digital devices and artificial environments foster a disconnection from ourselves and others. Relationships suffer as stress runs our lives, we don’t have time or energy to connect deeply and the joy that was once a part of our daily lives – seemingly childlike and effortless – disappears, because, frankly, who has time? In a world where our mental and emotional wellbeing is increasingly compromised, it's essential to understand the impact of noise and sound pollution.Â
Nature's sounds...remind us of our inherent connection to the earth and each other.
Noise pollution: A modern epidemic
Noise pollution is a pervasive issue that affects us on multiple levels.Â
Physically, continuous exposure to loud and disruptive noises can lead to serious health problems. Research links chronic noise exposure to hypertension, cardiovascular disease, and impaired hearing. The stress response triggered by excessive noise increases cortisol levels, which can adversely affect physical health (World Health Organization, 2011).
Psychologically, constant noise pollution contributes to heightened stress and anxiety levels. The human brain is always processing sound, even while we sleep, when other senses are at rest. Persistent noise can overwhelm our cognitive functions, leading to reduced concentration, increased irritability, and a general sense of unease. (Stansfeld, 2003).
Emotionally, the impact of noise pollution is often overlooked, but it can be significant. Constant auditory stimuli can lead to emotional exhaustion and contribute to feelings of frustration and helplessness. Have you ever come home after a particularly overwhelming day and found solace in sitting in silence? The absence of peace and quiet can diminish our ability to experience joy and satisfaction, and it can also create a disconnect from our true selves.
The calming influence of sounds from nature
In contrast to the stress-inducing effects of artificial noise, natural sounds offer deeply calming benefits.Â
Physiologically, natural sounds such as flowing water, birdsong, or rustling leaves have been shown to lower heart rate and blood pressure, reduce cortisol levels, and promote relaxation. These sounds activate the parasympathetic nervous system, which counteracts the stress response and fosters a state of calm (Alvarsson, J. J., et al 2010).
Psychologically, natural soundscapes help to restore mental clarity and emotional balance. The rhythmic and harmonious qualities of nature sounds can enhance mood, reduce symptoms of anxiety and depression, and support cognitive restoration (Kang.J et al, 2010).
Emotionally, engaging with natural sounds helps to restore our inherent sense of peace and joy, which can lead to improved relationships and a renewed sense of wellbeing (Bratman, G. N, 2015).
The science of biophilic design: Overview and history
Biophili… what? Biophilic design is a concept that integrates natural elements into built environments to enhance human wellbeing and productivity. The term "biophilia" was popularised by Edward O. Wilson in the 1980s, referring to the innate human connection to nature and living systems.
The roots of biophilic design can be traced back to ancient architectural practices that harmonised with natural landscapes. In modern times, biophilic design emerged as a formal discipline aimed at improving the quality of life in urban environments.
Principles of biophilic design
The principles of biophilic design include the use of natural materials, the incorporation of natural light, and the creation of spaces that evoke natural forms and patterns. These elements are designed to foster a deeper connection with nature and support overall wellbeing.
Biophilic soundscapes: Integrating principles of sound therapy
Biophilic soundscapes use principles from Sound Therapy: tone, tempo, and pattern. These principles, when used with educated intent, contribute significantly to creating environments that enhance relaxation and productivity.
Tone:Â sounds with soothing tones, such as gentle rainfall or rustling leaves, are used to create a calming atmosphere. These tones resonate with the body's natural rhythms, promoting a sense of peace.
Tempo:Â rhythmic qualities of natural sounds, such as the steady flow of water or the periodic chirping of birds, help regulate physiological processes like heart rate and breathing. This rhythmic alignment supports relaxation and reduces stress.
Pattern: irregular yet harmonious patterns found in natural soundscapes engage the brain in a restorative way. These patterns provide cognitive stimulation without overwhelming the senses, contributing to improved focus and mood.
The human brain is always processing sound, even while we sleep, when other senses are at rest. Persistent noise can overwhelm our cognitive functions, leading to reduced concentration, increased irritability, and a general sense of unease.
Scientific basis and benefits of biophilic soundscapes
Research shows that exposure to natural sounds can increase Heart Rate Variability (HRV), which contributes to improved autonomic nervous system functioning and reduced stress levels (Joo, S., et al, 2020). Natural soundscapes also encourage slower, deeper breathing, which supports our relaxation and reduces anxiety (Thoma, M. V., et al, 2013). Cognitive performance and emotional wellbeing is also enhanced with natural soundscapes, by providing a restorative auditory experience (Berman, M. G., et al, 2008).
How to incorporate biolphilic soundscapes into your life
Incorporating biophilic soundscapes into your environment can be a powerful way to reduce stress. Whether you introduce natural sounds into your work space or your home, just a simple adjustment can significantly enhance your wellbeing.
For you personally, take time to reconnect with nature through activities like walking in parks or sitting by bodies of water. Seek out environments that incorporate natural sounds or create your own soundscapes with recordings of nature on your phone. This practice will encourage you to listen more deeply to the sounds around you, fostering self-awareness and a greater consciousness of your auditory environment. Alternatively, get in touch with me to book a sound therapy session, where you’ll experience a rich array of natural sounds designed to enhance your wellbeing.
If you’re a designer or architect, you have a powerful opportunity to influence the future of auditory environments, consider integrating biophilic soundscapes into your projects. Use natural materials and acoustic design principles to create spaces that promote relaxation and productivity.
For government and local councils, advocate for incorporating natural elements and soundscapes into public spaces and urban planning. Support initiatives aimed at reducing noise pollution and enhancing our natural environment. Imagine the profound impact on our communities if these considerations were prioritised – our societies could experience significant improvements in overall wellbeing and quality of life.
The sound of hope: Reconnecting with our inner self
Amidst the noise and chaos of our modern lives, there is hope for inner peace. Embrace the calming effects of natural sounds and the principles of biophilic design, to reconnect with our fundamental core. If we don’t, we might end up feeling even more disconnected and lost. Nature’s sounds have the power to heal, restore, and rejuvenate, they remind us of our inherent connection to the earth and each other. They offer a pathway back to balance and wellbeing, helping us to find harmony amidst the noise. By realigning our sonic environment to support our wellbeing, we can work towards having a more harmonious and fulfilling life.
References:
Alvarsson, J. J., Nilsson, M. E., & Haga, A. (2010). The effects of exposure to natural sounds on heart rate variability and blood pressure. International Journal of Environmental Research and Public Health, 7(8), 2841-2856.
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.Â
Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2015). The impacts of nature experience on human cognition. Proceedings of the National Academy of Sciences, 112(32), 9617-9622.
Joo, S., & Park, S. (2020). Effects of Natural Sounds on Heart Rate Variability: A Systematic Review. Journal of Psychophysiology, 34(2), 63-76.
Kang, J., & Zhang, M. (2010). A review of noise and health effects. Journal of Environmental Health Science and Engineering, 7(2), 109-124.Â
Stansfeld, S. A., & Matheson, M. P. (2003). Noise pollution: Non-auditory effects on health. British Medical Bulletin, 68(1), 243-257.
Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., & Ehlert, U. (2013). The effect of nature sounds on the autonomic nervous system and mood: A systematic review. Journal of Environmental Psychology, 36, 47-55.
World Health Organization (WHO). (2011). Burden of disease from environmental noise: Quantification of healthy life years lost in Europe. WHO Regional Office for Europe.
This article is authored by Nicole Sultana, who holds a Post Graduate Degree in Spiritual Care, a Post Graduate Certificate in Business (Marketing), and a Bachelor of Applied Science in Exercise & Sport Science. In addition, she is a Certified Therapeutic Sound Practitioner and a Death Doula. Nicole is the founder of Sound Consciousness, a company that offers wellbeing strategies and therapeutic sound practices to help individuals achieve peak performance in their professional lives, relationships, and personal aspirations.
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