Is this the world's most calming sound for anxiety? You decide
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Too stressed to function? Some calming noise might be just what you need. Sit back, relax, and turn on one of these 6 sounds shown to help your anxiety fade away.
When you’re juggling the demands of daily life—trying to keep all the balls in the air at work, at home, and in your relationships—it can all get a bit… loud. The stress rises and anxiety builds and before you know it, your mind is racing with a million thoughts you can’t seem to control. Just getting through the day can be exhausting. Sound familiar?
If you’re stuck in an anxiety loop, and can’t seem to relax or focus, it may be time to turn the volume in your head down by turning the noise around you up, literally. It’s been shown that the right sounds may help to calm your mind and relax your body. Whether it’s the crash of ocean waves, a gentle rainfall, or the steady hum of white noise, tailoring the sounds around us can be a simple but powerful way to curb anxiety.
And luckily, we’ve created the perfect blend of noises to help you turn the calm way up in your life.
Why sound can help calm anxiety
Research has shown that relaxing music and calming sounds can have a direct impact on how your brain processes stress. When you listen to soothing sounds, your brain may release feel-good chemicals like oxytocin that may help lift your mood and reduce anxiety. These sounds can shift your mind away from anxious thoughts and give your brain something more soothing to focus on when it feels overwhelmed.
Sounds like gentle music or nature sounds may also help slow down your heart rate and slow your breathing, making you feel more physically relaxed. So it’s no surprise that sound therapy is also commonly recommended to people who have trouble winding down thanks to their anxiety. Consistent use of calming sounds can signal to your brain that it’s time to rest, making it easier to fall asleep and stay asleep.
What makes sound such a useful tool is that you can pretty much use it anywhere. Whether you’re stuck in a traffic jam, on a deadline at work, or tossing and turning in bed, you can pop on a relaxing playlist or soothing nature sounds to help you find a bit of peace inside your day.
Introducing Calm Noise: the world's most calming noise
Since helping people reduce anxiety and sleep better is sort of our thing, we decided to use all of this research to fuel the development of the most calming background noise in the world. Calm Noise, meticulously crafted and lab tested by Tom Middleton and White Mirror, utilizes cutting-edge psychoacoustic technology to enhance relaxation, alleviate anxiety, and encourage sleep.
This new type of sound combines White, Pink, Brown, and Green noise, which have many proven uses on their own.
White Noise: Well known for its ability to mask background sounds, which can be helpful if you’re trying to concentrate or sleep in a noisy environment. Its steady, consistent sound helps drown out distractions, making it easier for your mind to settle.
Pink Noise: A bit softer than white noise, with a more balanced tone. Some studies suggest that pink noise can help improve sleep by gently slowing down brainwave activity.
Brown Noise: A deeper, richer sound, like the low rumble of thunder or the distant roar of a waterfall. Many people find this type of noise to be particularly soothing and grounding.
Green Noise: Incorporates natural sound elements such as wind through the trees or ocean waves, which can help create a peaceful, relaxing mental space.
Rather than choosing just one of these sounds to support you, we developed a unique hybrid blend for maximum anxiety relief and sleep benefits.
“Harnessing advanced psychoacoustic technology, Calm Noise offers a unique mix of White, Pink, Brown, and Green noise, meticulously crafted and tested by White Mirror for maximum relaxation and sleep benefits. 89% of individuals Calm surveyed, reported that they thought it helped with anxiety relief and sleep improvement.”
Calm noise is designed to offer a balanced, layered sound that helps quiet the mind, making it useful for anxiety relief or as part of a supportive bedtime routine. And it’s working! An impressive 89% of users reported reduced anxiety and improved sleep quality. Get a sneak peek of Calm Noise here:
💙 Turn on the Calm Noise soundscape while you winddown after work or let it help you drift off to sleep tonight.
5 other calming sounds to help quiet your anxiety
While Calm Noise is one (great) option to help you feel calmer and more centered, we also know that everyone responds to sound differently. Plus, what you need in a certain moment or situation will be different than the next.
Maybe Calm Noise works great for you at bedtime but classical music is what you need to cut down on work stress. Take some time to explore a variety of soothing sounds and music to find what supports you the most.
1. Nature sounds: Research has shown that listening to nature sounds like rain, ocean waves, or a flowing stream, may lower your heart rate and reduce stress, helping you feel more grounded. If you can’t get outside to experience nature directly, playing these sounds can bring a little bit of that calming effect into your space.
💙 Let the sounds of Rain on Leaves help you to soothe your anxious mind at work or at home.
2. Classical music: Classical music has been shown to perhaps be helpful in lowering cortisol, a stress hormone, which may be helpful for some in reducing anxiety. If you’re not sure where to start, try listening to something like Clair de Lune by Debussy or Moonlight Sonata by Beethoven. These are well-loved pieces that many people find create a soothing atmosphere.
💙 Enjoy soft and slow arrangements of some of the most popular classical pieces in the Soothing String Quartet playlist.
3. Binaural beats: Binaural beats involve playing two slightly different tones in each ear, which the brain processes as a single “beat.” The calming effect this can produce may be especially helpful if you’re trying to focus, meditate, or simply take a break from an anxious moment. You’ll need headphones for binaural beats, as the two tones need to be played separately in each ear.
💙 Soothe your mind and ears with the Binaural Beats and Theta Waves playlist.
4. Ambient music: Artists like Brian Eno, Sigur Rós, and Max Richter are well-known for creating calming ambient music — atmospheric soundscapes without strong melodies or lyrics. This type of music can help you relax, focus, or meditate as it doesn’t draw too much attention to itself. Many people find ambient music to be ideal for unwinding after a long day.
💙 Enjoy Sigur Rós songs remixed for deep sleep and relaxation on the Liminal Sleep playlist.
5. White, pink, or brown noise: These individual color noises are commonly used for anxiety relief, relaxation, and sleep. White noise helps block out distracting sounds, while pink noise is a bit softer and can be especially good for promoting sleep. Brown noise, with its deep, soothing tones, can feel more natural and comforting for some people. Experimenting with different noise types can help you find the one that works best for your needs.
💙 Try out the White Noise, Pink Noise, and Brown Noise soundscapes to see what sounds best to your ears.
How to use sounds to help you relax: 5 tips to find your calm
Now that you know more about what sounds work best—and which you might like—check out these tips to help you enhance their effectiveness, helping you to quiet your anxiety and relax.
1. Choose the right sound for the situation
When choosing your sound, think about how you feel and what you need at that moment. If you’re trying to focus while working, white noise or ambient music can block out distractions and help you concentrate. If you’re looking to calm down after a long day, nature sounds or calming classical music allow your mind to gently settle. Experiment with different sounds to see what works best for you for different times of day or moods.
If you struggle with identifying how you’re feeling, try these six techniques to monitor your mood.
2. Use headphones for an immersive experience
Headphones can create an immersive experience, blocking out the world around you so you can focus entirely on the sound and quiet your mind. This can be especially helpful if you’re in a noisy environment, like a busy office or a bustling household, where it’s hard to escape distractions. If you’re listening to binaural beats, headphones are essential since they rely on playing different tones in each ear to create the calming effect. Just be sure to keep the volume low enough that you protect your ears.
3. Set a calming routine
Incorporating calming sounds into your daily routine can be a great way to manage anxiety consistently. You might listen to nature sounds while drinking your morning coffee to set a calm tone for the day. Or, you could use Calm Noise every night before bed to signal to your brain that it’s time to wind down. Over time, your body and mind will begin to associate these sounds with relaxation, making it easier to find your calm when you need it most.
Explore eight wind-down activities you can add to your daily routine, along with your fave sound.
4. Combine sounds with other relaxation techniques
Try playing a calming sound while doing yoga, journaling, or even taking a warm bath. These combinations can create a full sensory experience, helping you unwind on multiple levels. Listening to soothing music while practicing deep breathing, meditation, or progressive muscle relaxation helps engage your mind and body, making it easier to ease anxiety and let go of tension.
Here are 12 relaxation ideas to try mixing with your favorite calming noises.
5. Experiment with different sounds
Everyone’s response to sound is different. What calms one person might not work for someone else, so don’t be afraid to try something new! If you’ve always listened to white noise but haven’t tried nature sounds, give it a go. If you’ve been using classical music but are suddenly finding it a bit too stimulating, check-out ambient music or binaural beats.
💙 Try relaxing with our High Sierra Lake soundscape and see if nature sounds have the same impact for you as ambient sounds like white noise.
Calming sounds for anxiety FAQs
What is the most calming sound for anxiety?
There isn’t one right answer because everyone responds differently to sound. Many people find that white noise, pink noise, or nature sounds—like rain or waves—are particularly helpful for easing anxiety. It’s worth trying different options and seeing what feels right for you.
Calm Noise is a blend of different noise types designed to offer a balanced and calming sound. By mixing white, pink, brown, and green noise, it aims to provide a soothing experience that can work for a lot of people. But ultimately, the most calming sound for you is the one that helps you feel more at peace.
How do calming sounds affect the brain and body?
Calming sounds have a gentle but real impact on both the brain and body, helping you feel more centered and less anxious. Here are a few ways that calming sounds may affect your overall wellbeing.
Boost mood: When you listen to relaxing sounds, your brain can release feel-good chemicals that help improve your mood and lower anxiety.
Reduce stress: Relaxing sounds can reduce levels of stress hormones in your body — helping to ease the physical effects of anxiety, like muscle tension or a racing heartbeat.
Maintain calm: Calming sounds tend to slow down your heart rate and deepen your breathing. This physical response helps to calm the mind, creating a feedback loop where both your body and mind are helping each other relax.
Relax faster: Over time, regularly listening to calming sounds can make it easier to reach a relaxed state when you need it.
How long should I listen to calming sounds to reduce anxiety?
There’s no strict rule about how long to listen, but most people find that 10 to 20 minutes is enough to allow your mind to shift away from anxious thoughts and start to settle down. If you’re feeling particularly stressed, you might want to listen for 30 minutes to an hour to get a deeper sense of calm.
You can also play calming sounds in the background while working, resting, or even when falling asleep. Some people find it helpful to have them on throughout the night, especially if they use white or brown noise, which can mask disruptive sounds. The goal is to give yourself enough time for the sounds to have an effect without putting pressure on yourself to relax too quickly.
Can calming sounds help with sleep problems related to anxiety?
Yes, calming sounds are often used to help with sleep issues, especially when anxiety is part of the problem.
Soothing sounds like white noise or gentle nature sounds can give your brain something steady and calm to focus on, which can make it easier to let go of racing thoughts and fall asleep.
Introducing calming sounds like Calm Noise—a blend of white, pink, brown, and green noise— into your bedtime routine can also help you relax before bed.
Over time, your brain might start associating these sounds with sleep, making it easier to wind down and stay asleep.
What are binaural beats, and how do they help with anxiety?
Binaural beats are a type of sound therapy that involves playing two slightly different tones in each ear. When you listen with headphones, your brain picks up on the difference between the tones and creates a “beat” inside your head. This can help shift your brainwaves into different states, depending on the frequencies used. Lower frequencies tend to promote relaxation, while higher ones are more stimulating. Be sure to keep volume at a safe level when using headphones.
When it comes to anxiety, binaural beats can encourage your brain to enter a calmer, more meditative state. People often use them during meditation or as a break during the day to reduce stress.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
