As you read this, you might want to take some time to think about the last time you sat in complete silence for an extended period of time.
In today’s fast-paced modern world, true quiet can seem somewhat elusive. This might be due to the buzz of city traffic, the chatter of colleagues, or the constant sound from streaming services or music.
Even when you have moments to yourself, you may actually find that you fill the silence with distractions, purely out of habit.
Yet, one aspect of this you may have overlooked is that excessive noise could negatively affect your health.
Indeed, prolonged exposure to noise could affect your ability to concentrate, as well as have consequences for your mental and physical health.
Continue reading to discover some of the science behind the health benefits of silence, and some ways you could embrace it more day to day.
Excessive noise can affect both your mental and physical health
Perhaps surprisingly, noise can be more than just a background nuisance – it could have noticeable effects on your mind and body.
Indeed, according to the BBC, noise pollution has even been described as an “invisible killer”.
This is because of the way your brain processes sound. Indeed, the same source states that when your ears detect noise, they send signals to your brain, specifically the amygdala – the part responsible for your flight or fight response.
This often results in an increase in your heart rate, in turn releasing stress hormones such as cortisol and adrenaline.
In small doses, this is fairly harmless, and even sometimes useful. This evolutionary advantage did give humans an edge over other species, after all.
But, when you’re frequently exposed to noise, this repeated stress response could lead to significant health issues.
Excessive noise has been linked to an increased likelihood of high blood pressure, heart disease, stroke, and even type 2 diabetes.
Worryingly, the European Economic Agency website even states that noise has been linked to 12,000 early deaths across Europe each year.
Research from the University of Pavia in Italy, published on the National Library of Medicine, strengthens this argument.
During the study, researchers examined the effects of music on the brain, tracking blood pressure, heart rate, and breathing frequency. The results showed a rise in all three of these measures.
They also randomly inserted a two-minute silence between songs as a control measure between songs as a control measure, and this elicited the lowest readings on the same metrics.
5 simple ways you can embrace silence in your day-to-day life
Thankfully, there are ways you can embrace silence and potentially benefit health – read on to discover five.
1. Create a silent space in your home
As mentioned, modern homes tend to be filled with noise, whether that’s from humming appliances, pinging notifications, or TVs playing in the background.
As such, you may want to allocate a dedicated space in your home for silence, as this could provide somewhat of a refuge from the noise.
During time in your silent space, you may want to read your favourite book, attempt meditation (which you can read about in more detail below), or simply avoid your devices.
By creating this dedicated silent space, you could ultimately allow your mind and body to relax, even if that’s only for a few minutes each day.
2. Practise meditation
Meditation is perhaps one of the more effective ways to make the most of the benefits of silence. Indeed, even focusing on your breathing and allowing your mind to settle could help you to secure a sense of peace.
You don’t need to spend hours each day to benefit, either – simply 5 or 10 minutes of quiet reflection each day could potentially lower your stress levels and improve focus.
Over time, you may even find that regular practise could make it easier to embrace any moments of silence throughout the day.
3. Use silencing apps and features on your phone
Much of the noise in your life might not come from the traffic and the like, but rather from the barrage of notifications from your phone.
Social media updates, emails, and news alerts could create a “digital noise” (much like investment “noise”, which we covered in more detail in a previous article) that prevents you from experiencing proper silence.
As such, you might want to make the most of silencing features on your phone. For instance, you could use the “Do Not Disturb” mode, or set up time-sensitive notifications, to reduce distractions and allow yourself more moments of quiet.
4. Spend more time in nature
Nature tends to be far quieter than cities and towns, making natural landscapes ideal for embracing silence.
You could take a walk through some local woods, a stroll along the beach, or even a moment of silence in a nearby park.
You might want to visit Chobham common, Box Hill or the Surrey Hills – an area of outstanding beauty – as these could offer the perfect opportunity to embrace the silence.
Better yet, spending more time in nature could bring the added benefits of fresh air and natural light, which can improve your general mood and overall wellbeing.
5. Try adopting more silence into conversations
There’s a fair chance that you might find periods of silence in conversations somewhat awkward. Even so, you might want to embrace them to incorporate more silence into your life.
Psychology Today states that when conversations stop, your mind tends to turn it into a “mirror”, reflecting back your perceived insecurities.
Yet, by resisting this urge to fill the pauses, you might find that silence results in deeper listening and more meaningful interactions.
Rather than fearing the quieter moments, you could instead view them as chances to be more mindful and foster genuine connections.
Could you use these simple tips to incorporate more silence into your life?
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