The practice that’s helping me slow down
- Marcy Kocher
- Jul 13
- 4 min read
How the Sounds of Nature Calm Your Nervous System and Help You Feel More Present
One of my favorite things about summer is the soundtrack of nature.
This is the time of year when I spend as much time outside as I possibly can.
I love waking up to a chorus of birds singing outside my window.
I smile when I see baby squirrels, chipmunks, bunnies, and ducks exploring my backyard.
Hummingbirds often hover just a few feet away while I sip my tea on the patio.
And this summer, I’ve been quietly watching a pair of mourning doves build their nest just outside my office window.
These moments might seem small.
But I’ve come to believe they’re anything but.
They’re invitations to slow down.
To notice.
To become present.
We Live in a World That Constantly Pulls Us Away From the Present Moment
Most of us spend our days thinking about what happened yesterday or worrying about what might happen tomorrow.
Our minds jump from one responsibility to the next.
Emails.
Appointments.
Laundry.
Work deadlines.
Family responsibilities.
Our brains rarely get a chance to rest.
It’s no wonder so many women tell me they feel overwhelmed, overstimulated, and emotionally exhausted.
Nature Invites Your Nervous System to Exhale
One of the simplest ways to calm your nervous system is to spend intentional time in nature.
Research continues to show that spending time outdoors can:
• Lower stress hormones
• Reduce anxiety
• Improve mood
• Support emotional regulation
• Increase feelings of calm and well-being
• Improve focus and mental clarity
But here’s the part I love most.
Nature doesn’t ask anything of us.
It simply invites us to notice.
The birds continue singing whether we’re listening or not.
Flowers continue blooming.
Trees continue swaying.
Life continues unfolding all around us.
The Practice of Presence
When I’m outside, I often practice something incredibly simple.
I take a slow breath.
I imagine inhaling life.
Love.
Peace.
Beauty.
Abundance.
Then I slowly exhale fear.
Stress.
Pressure.
Anxiety.
The endless mental to-do list.
Within just a few moments, I notice my shoulders soften.
My breathing slows.
My thoughts become quieter.
It’s amazing what happens when we stop rushing through life long enough to actually experience it.
We Long to Be Seen Too
Watching nature has taught me something else.
Every bird sings.
Every flower blooms.
Every living thing seems to express exactly what it was created to be.
It makes me wonder if we’re really all that different.
Don’t we all long to be seen?
To be heard.
To be cherished.
To know that our lives matter.
Perhaps that’s one reason presence feels so healing.
When we’re fully present with ourselves and with others, we experience the very thing we’ve been longing for all along: connection.
Who Are You When You’re Not Doing?
Here’s a question I’ve been sitting with lately.
Who are you when you’re not doing?
Not achieving.
Not producing.
Not fixing.
Not taking care of everyone else.
Just…
Being.
Many of us have become so accustomed to productivity that we’ve forgotten who we are underneath all the doing.
Yet that quieter version of ourselves is often where peace lives.
Where creativity returns.
Where joy begins to grow again.
A Simpler Way to Live
The women I coach aren’t looking for another productivity hack.
They’re longing to feel peaceful.
Connected.
Authentic.
Alive.
Ironically, those things rarely come from doing more.
They come from noticing more.
Living more intentionally.
Creating space for quiet.
Choosing presence over perfection.
Simple practices, repeated consistently, create sustainable change.
Sometimes the path forward isn’t about adding another thing to your schedule.
Sometimes it’s about giving yourself permission to slow down long enough to hear the soundtrack that has been playing around you all along.
Ready to Feel More Peaceful and Less Overwhelmed?
If you’ve been feeling overwhelmed, anxious, or disconnected from yourself, know that you don’t have to figure it out alone.
As a life coach, I help smart but stressed women calm their nervous systems, quiet the mental noise, and create lives filled with more peace, purpose, and joy.
If you’re ready to stop surviving and start truly living, I’d love to invite you to schedule a complimentary phone consultation. Together we’ll explore what’s keeping you stuck and create a path toward a life that feels lighter, calmer, and authentically yours.
Frequently Asked Questions
How does spending time in nature help reduce stress?
Spending time in nature helps activate the body’s relaxation response. Studies show that being outdoors can lower cortisol (the stress hormone), reduce anxiety, improve mood, and calm an overstimulated nervous system.
Can listening to birds and nature sounds improve mental health?
Yes. Research suggests that natural sounds like birdsong, flowing water, and rustling leaves can reduce stress, improve focus, and promote feelings of calm and emotional well-being. Even a few minutes of intentional listening can help quiet a busy mind.
What is the practice of presence?
Presence is the intentional practice of paying attention to the current moment without judgment. It means noticing your breath, your surroundings, your body, and your thoughts instead of constantly replaying the past or worrying about the future.
What are simple ways to calm an overwhelmed nervous system?
Some of the most effective practices include spending time in nature, slow breathing, mindful observation, gentle movement, reducing overstimulation, and intentionally creating moments of stillness throughout the day.
Why do I always feel like I need to be productive?
Many women have learned to measure their worth by what they accomplish rather than who they are. Over time, constant productivity can become exhausting. Learning to slow down and reconnect with yourself is an important step toward creating a healthier, more peaceful life.
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