Why embracing silence could be good for your wellbeing
When was the last time you stopped and paid attention to the sounds around you?
It’s easy to become accustomed to the racket of your busy life – honking traffic, dogs barking, phones ringing – but just because you can ignore the constant noise doesn’t mean you should.
A 2006 study on music unexpectedly discovered how much our brains appreciate quiet. The two-minute silence researchers inserted between tracks as a control measure resulted in the greatest relaxation effect compared to the different genres of music they were studying.
Read on to find out more about the benefits of silence and how you can make your life a little bit quieter.
5 surprising benefits of silence
Beyond relaxation, regular periods of quiet can also come with a variety of benefits.
1. Lowering your blood pressure
Hypertension, or high blood pressure, is often referred to as the “silent killer”. Ironically, silence could help combat it.
During the 2006 study, the scientists recorded common stress markers in participants, including blood pressure, heart rate, and breathing frequency. The periods of silence resulted in the lowest readings for all these categories, even compared to slow or relaxing music.
2. Improving concentration
Nowadays, we tend to associate noise with business and productivity. However, there’s a reason important tests are often taken in silence.
A recent study found that people who worked in silence experienced the lowest stress levels and least cognitive load compared to those who worked with speech or other noise playing in the background.
3. Calming racing thoughts
If you suffer from anxiety or racing thoughts, you might worry silence would give your brain more opportunities to slip into negative spirals, as there is nothing to distract you.
However, the opposite might be true.
Learning to be quieter can help you refrain from expending unnecessary energy on overthinking. Giving your brain the chance to slow down, observe your surroundings, and be present in the moment rather than thinking about what might happen next can bring more mental stillness than constant stimulation.
4. Stimulating brain growth
A 2013 study found that two hours of silence stimulated the growth of new cells in the hippocampus in mice, the region of the brain dedicated to memory and emotion.
Although scientists aren’t sure exactly how this might translate to humans, periods of quiet and meditation have also been associated with increased productivity and better problem-solving, as well as a boost in creativity.
5. Battling insomnia
Most people require a quiet environment to sleep.
If you struggle to drift off at night, practicing silence throughout the day as well as when you’re tucked up in bed could help you battle insomnia.
The increased relaxation and mental stillness associated with silence and meditation could help you fall asleep faster and wake up feeling calmer and more refreshed.
How can I embrace silence in my life?
If you’re used to a noisy life, silence might sound boring or uncomfortable.
In fact, when you find yourself with a natural period of quiet, you might find yourself reaching for background noise such as podcasts, music, or TV.
If you want to embrace a quieter life, you don’t need to aim for complete silence. Focusing on the “soundscape” around you – the constant noises made by humans, animals, plants, and nature – can help you feel more grounded and relaxed without having to search for silence.
Introducing silence back into your life might be difficult or awkward at first, but embracing it bit by bit can help you reap the emotional and physical benefits. Read on to discover our top tips.
1. Schedule your silence
Partners, roommates, or children can make finding pockets of silence difficult.
If you can, schedule quiet periods into your routine when you know you won’t be interrupted.
Perhaps you could wake up 15 minutes earlier to savour a coffee before everyone else wakes up, or look forward to a half an hour gap in your week where you will be home alone so you can make the most of the silence.
2. Try a noise-free drive
One of the places it might be easiest to schedule silence into your routine is while driving.
When you climb into your car, your first instinct might be to put on a CD or your radio. But why not try driving to your destination in silence instead?
If you have a morning commute, this presents the ideal opportunity to quieten your mind, so you’re focused and calm by the time you reach your workplace.
3. Ditch the earbuds
If you would usually reach for headphones while you’re out and about or doing household chores, consider leaving them behind for once.
Taking in the gorgeous sounds of nature while on a walk or the quiet of your house while you’re cleaning can help to relax you while you’re still being productive.
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