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Listen to Calming Sounds

Listen to Calming Sounds

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Sound affects the human body more than we realize. Some sounds make us feel focused and energized, while others may make us feel relaxed or even anxious. These sounds range from music to sounds we hear in our daily lives to sounds found in nature.

So grab your device, get on your favorite streaming app, search for sounds that are catered toward your goal mood, and play them. Remember, different sounds will give you a different feeling, so be sure to search with your goal in mind.

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Possible Benefits

  • May reduce stress
  • May relax you
  • May improve sleep quality
  • May help you focus
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Required Equipment

  • A device that plays music such as a phone or computer
  • A streaming service (Spotify, iTunes, YouTube, etc.) 
  • Headphones (optional)
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How to Do It

  1. Select the appropriate sound depending on your goal (focusing, sleeping, relaxing, etc.)
  2. Play the sound and do your activity
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Why it works

Listening to calming sounds has been proven to have a positive effect on your body. Not only does this activity help you focus, relax, or sleep, but studies have repeatedly come to the conclusion that these sounds can reduce stress and anxiety in the human body.

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Time Commitment

At least 30 minutes.

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Suggested Frequency

5 times per week

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Time of Day


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Possible Side Effects


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  • Different sounds have different effects on the human body. If you want sounds to help you focus, search for sounds that will specifically help you focus. 
  • Sounds related to nature have been proven to make your body feel less stressed.
  • Sounds are like music - some people enjoy sounds that others don’t. Try various sounds (music, nature, beats, etc.) and see what works for you.
  • Try ASMR (Autonomous Sensory Meridian Response). While some people find this very relaxing, others do not. Try it out and see if it’s for you!
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 Happiness  Stress  Sleep  Productivity  Focus
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