Forget the typical spa soundtrack like storms and ocean waves. Next time you want to relax, head to Spotify, look up key phrases like "birds in the forest," and enjoy the piercing chirps and calls.
According to TikTok and multiple scientific studies, including a 2022 paper published in Scientific Reports — The sound of birds chirping can relieve your anxiety in a very magical way. In a viral video, creator @whitneylvo said the sounds reminded her of early spring and the warmer weather. Your mood magically improves and you suddenly want to go out for ice cream. By playing bird sounds in her home, she says she can recreate that relaxed, upbeat feeling whenever she needs it.
Judging from the video's 600,000 likes and countless other bird-related posts online, she's not the only one to fall in love with the sounds of robins and wrens. In her comments section, one person wrote, "When I first heard the birds in Chicago after a terrible winter, it really healed me," while another said, "It's so real. I meditate to the birds in the morning."
Some people mentioned that they used bird sounds as a gentle way to wake up, while others said they played bird sounds for their cats to help them relax, but they also noticed indirect benefits to themselves.
Here, experts delve into the science of bird sounds—and I gave it a try myself.
Why is the sound of birds so relaxing?
Carrie Torn, LCSW, a licensed therapist in North Carolina, says there are many valid reasons why birdsong is currently trending on TikTok. "It's like bringing something outdoors inside," she tells Bustle, kind of like taking a walk in nature without leaving the couch.
Bird songs may help regulate your nervous system, boost your mood and keep you grounded in the present moment, she says. It can also fill you with nostalgia for simpler times and a warm and fuzzy sense of hope that's very comforting.
A burst of chirping will instantly remind you of spring, which is why bird calls sound especially nice in the middle of winter. One study found that a six-minute audio clip of birdsong helped relieve symptoms of depression, so it's worth listening to if you suffer from it.
Bird song is also a welcome relief when you're stressed at work or staring at a screen all day. "Hearing the chirping of birds can trigger cold mode because it exposes us to a calmer, more natural environment," Ton said. "It's almost like our brains are saying, 'Hey, we're not in the concrete jungle anymore; we're already in the concrete jungle. It's safe to calm down."
Carla Marie Manley, Ph.D., a clinical psychologist and author of "Joy from Fear," says birdsong has the added benefit of distracting you from negative thought cycles. It's hard to feel depressed when you hear the song of a robin or the cooing of a mourning dove. "Their uplifting energy moves us away from anxiety and stress and into a powerful, affirming connection with nature," she tells Bustle.
Manley said that unlike music, which can sometimes trigger strong emotional responses, birdsong is generally considered positive or neutral, which is why the sound of chirping can be the ideal background music for your day. Birdsong can also be helpful if you live in a city with a lot of outside noise, especially if the noise stresses you out.
Colleen Marshall, LMFT, a licensed marriage and family therapist and vice president of clinical care at the therapy network Two Chairs, says blaring sounds like car sirens and traffic jams can make you nervous, while bird chirping can make you nervous. Rejuvenate you as they are often associated with safe and soothing natural surroundings.
"[Birdsong] can trigger pleasant memories, like walking in the forest or lying on the beach in the sun, which can affect our mood and help us feel calmer," she tells Bustle. “Our thoughts and emotions are closely connected, so spending time doing things that trigger positive memories and positive feelings, such as being in nature, can help improve our overall well-being.”
Add more birdsong to your day
If you don’t hear birds chirping outside right now, turn on a bird-themed soundtrack on TikTok, YouTube, or Spotify and let the chirps work their magic. Tone recommends listening to birdsong first thing in the morning, which can lift your mood throughout the day.
It might also feel good to listen to it during your lunch break for a quick recovery. "Take a few minutes, close your eyes, and let the birds do their thing," Ton said. “Take it a step further and try going outside and listening to real birdsong.”
Listening to birdsong at night is also an ideal way to relax, Manley said. “Especially as night falls, the calls of owls and nightingales (birds that naturally communicate at night) can be especially soothing.”
Listen for chirps and calls
According to Marshall, playing birdsong for two minutes a day can help improve your stress levels, so I knew I had to give it a try. She recommends only listening to birdsong if the sound triggers a positive reaction, and for me it certainly did.
Like @whitneylvo on TikTok, I find that the sound of birds has an immediate effect on my brain. I think about spring, the warmer air, and longer days, and even though it's 30 degrees dark outside, I suddenly feel like I have a new lease on life. As an east coast girl, robins, doves and seagulls really fit in with me.
I've been playing these bird sounds on Spotify, and I've also found great bird sounds on TikTok, which has tons of videos from birdwatchers, bird call identifiers, and other clips that can be played on a loop. The moment I started playing the game, I felt a wave of nostalgia, happiness, and relaxation wash over me.
Once again, TikTok seems to be making some efforts. As I sit here listening to the "Morning Birds Chirping" playlist on Spotify, I have to say I highly recommend it as well.
Research reference:
Buxton, R. (2021). A synthesis of the health benefits of natural sounds and their distribution in national parks. Environmental Science. doi.org/10.1073/pnas.2013097118.
Fatapur, S. (2024). Effects of natural sounds on job stress, satisfaction, and productivity among emergency department staff. Avicenna . doi.org/10.5339/avi.2024.2.
Staub, E. (2022). Birdsong reduces anxiety and paranoia in healthy participants. Science Representative . doi.org/10.1038/s41598-022-20841-0.
source:
Carrie Torn, LCSW, licensed therapist in North Carolina
Carla Marie Manly, Ph.D., clinical psychologist, author of Joy From Fear, and host of the Imperfect Love Podcast
Colleen Marshall, LMFT, Licensed Marriage and Family Therapist, Co-Chair Vice President of Clinical Care
