Birds have long been associated with promoting relaxation and calm. Many people find the sounds of chirping birds to be soothing, and images of birds are often used in meditation and relaxation techniques. But is there any scientific evidence that birds actually have calming effects? Let’s take a closer look at some of the existing research on this topic.
Studies on bird sounds and stress
A number of studies have investigated the effects of bird sounds on stress levels in humans. For example, a 2015 study published in Scientific Reports examined how listening to birdsong affects physiological stress responses. Participants were exposed to recordings of birdsong, while their pulse, skin conductivity, and muscle tension were measured. The researchers found that listening to birdsong resulted in significantly lower stress responses compared to silence or artificial sounds.
Another study from 2019 examined the stress-relieving effects of birdsong in a workplace setting. Employees completed demanding tasks while being exposed to recordings of bird vocalizations or office noise. Heart rate variability and cortisol levels were measured as indicators of stress. The results showed that participants had significantly lower stress levels when exposed to natural birdsong compared to artificial office noise.
Overall, these findings provide evidence that exposure to birdsong can reduce physiological arousal and stress levels under demanding conditions. Listening to the calming sounds of chirping birds may turn down the body’s “fight or flight” response and enable relaxation.
Brain activity changes
In addition to physiological measures of stress, some studies have examined how birdsong affects brain activity using electroencephalography (EEG). One study found that listening to canary and finch songs led to increased alpha brain wave activity, which is associated with waking relaxation. Higher alpha wave power indicates reduced anxiety, heightened calmness, and meditative states.
Neuroimaging studies also show that listening to birdsongs activates brain regions involved in emotion regulation, such as the ventromedial prefrontal cortex. Processing birdsong appears to stimulate areas of the brain responsible for controlling stress and relaxation. This may underlie the soothing, Zen-like effects that many people report from hearing bird vocalizations.
Evolutionary explanations
From an evolutionary perspective, there are a few theories for why birdsong tends to calm humans:
- Birds have been signaling safety and absence of threats to humans over thousands of years. Their singing indicates an environment free of danger, subconsciously putting our minds at ease.
- High-pitched bird vocalizations stand out against lower-frequency background noise. Our brains may associate these salient sounds with safety signals.
- The repetitive patterns in birdsong resemble mantras used in meditation. This repetition channels our brainwaves into a calm, trance-like state.
- Morning birdsongs signal the start of a new day. These familiar melodies ground us in the here-and-now, keeping worrying thoughts away.
By evoking images of serenity and safety in nature, birds likely trigger an innate relaxation response that is hard-wired through evolution. Their soothing songs cue our bodies to unwind and de-stress.
Effects on mental health
Given the calming physiological and neurological effects of birdsong, it’s perhaps unsurprising that research also points to mental health benefits. Some key findings on how bird sounds can improve psychological well-being include:
- Hospital patients recover faster and require less pain medication when their rooms overlook trees and bird habitats.
- Residents of neighborhoods with more birds have lower rates of depression, anxiety, and stress.
- Listening to birdsong helps people focus and improves performance on demanding cognitive tasks.
- Bird sounds improve mood and reduce aggression in people with mental disorders like schizophrenia.
So in both clinical and everyday settings, exposure to birds seems to give a boost to mental health. The mellifluous tones of a warbling songbird may work wonders by alleviating anxiety, sharpening focus, improving mood, and calling forth a sense of tranquility.
Calming effects of watching birds
In addition to listening to birdsong, observing bird behavior may also have a soothing effect. Researchers have found that viewing small birds with frequent movement patterns holds visual attention and reduces stress.
Watching birds also enhances concentration, provides a sense of companionship, and pulls focus toward nature. These attention-holding qualities make bird watching an excellent mindful activity to reduce rumination and anxiety.
Simply having birds visually present seems to make indoor spaces more relaxing. Hospital rooms, offices, and even prison cells are perceived as nicer when birds can be seen through a window.
Differences by bird species
Are certain bird songs more soothing than others? There is some evidence that higher pitched calls from songbirds like sparrows provide greater calming effects than lower croaks from crows or ravens.
Familiar backyard birds like chickadees, goldfinches, and cardinals tend to evoke stronger relaxation. Exotic bird species with unfamiliar vocalizations may actually have an arousing effect.
Birds known for melodious songs like thrushes, larks, and nightingales are particularly effective at reducing stress and anxiety levels according to research.
Here is a table summarizing calming levels for common backyard birds:
Bird | Calming rating |
---|---|
Chickadee | 5/5 |
Finch | 4/5 |
Cardinal | 4/5 |
Sparrow | 4/5 |
Crow | 2/5 |
Raven | 2/5 |
Bird habitats for relaxation
Certain backyard bird habitats and landscaping features can help attract calmer songbirds.
Options to try:
- Running water – The trickling sound helps drown out noise pollution and attracts smaller songbirds.
- Dense shrubs – Provide shelter, nesting sites, and security for birds.
- Native plants – Offer natural food sources like seeds, berries, and nectar.
- Feeders – Supply supplemental bird food year round.
- Nest boxes – Give safe nesting spots, especially for melodious bluebirds and wrens.
By providing ideal bird habitat, you can create an urban backyard oasis filled with relaxing and therapeutic birdsong.
Conclusion
Research suggests that exposure to birds, whether through their sounds or visual presence, can have measurable calming effects. Listening to birdsong activates brain networks involved in emotion regulation and decreases physiological and psychological stress. Looking at birds holds visual attention, reduces anxiety, and enhances feelings of connection with nature.
Not all bird vocalizations are equally soothing – higher pitched songs from backyard favorites like chickadees and cardinals seem most effective. Creating a sanctuary filled with calming birds is possible through features like bird feeders, water, shrubs, and nesting spots. So if you’re looking to add some zen to your yard, attracting a diversity of singing, chirping, tweeting birds is a research-backed way to create a relaxing refuge.