The Health Benefits of Silence

Be quiet; stop talking; these are some of the requests or commands we may hear at different times from persons who may be totally saturated by all the noise which exists in their immediate space.

One would think that such a simple command will be easily fulfilled but we may soon realize that it is something that is easier said than done – it may sound easy to include silent moments in your day, but in reality it is something that takes practice and can be challenging.In today’s society, it seems that we’re always surrounded by noise.

Noise of the traffic going by, noise from the TV or radio, noise of others around us, noise of your neighbor’s dog barking or what has become so common, the sound of grass being swiped.

It seems like it’s rare for us to experience silence. When was the last time you were able to be in silence? What was that like for you? For many, silence may feel awkward and uncomfortable, given that we always seem to be surrounded by noise. However, the act of practicing silence and taking structured time away from the noise of everyday life can be very beneficial to your health and stress levels.

The Science of SilenceAccording to van Gunsteren, 1999, studies show that environmental noise that becomes too much for an individual can increase negative attitudes, and enhance levels of dislike for certain situations. It’s important to have a balance of the noise that comes along with everyday life, and times for silence to rejuvenate.

• •  Improves MemoryGoing

for a walk alone can cause brain growth in the hippocampus, leading to better memory. It was found that adults who walked for 40 minutes three times a week for a year had brain growth in the hippocampus — an area of the brain associated with spatial memory. Immersing ourselves in nature helps the brain to focus and have better memory consolidation.

• •  Stimulates Brain GrowthSitting

in silence could also boost grain growth by creating new cells. A 2013 study published in the journal Brain Structure and Function found at least two hours of silence could create new cells in the hippocampus region. This is essential since the hippocampus is linked to our ability to learn, remember things, and even our emotions.

• •  Relieves StressNoise

has a pronounced physical effect on the brain, which can lead to elevated levels of stress hormones. This happens when sound waves reach the brain as electrical signals via the ear, which then causes the body to react to these signals.The amygdala — associated with memory formation and emotion — is activated, and this leads to the release of stress hormones.

• • Fights InsomniaSpending

a few minutes a day in silence can lead to improved sleep, especially for insomniacs. A study of older adults who had trouble sleeping, showed that after spending time being consciously silent, they experienced less insomnia, fatigue, and depression after doing mindfulness meditation. Mindfulness meditation involves focusing on our breathing and then bringing our mind’s attention to the present without thinking about the past or the future. It helps to break the train of everyday thoughts to provoke a relaxation response.

Tips on how to incorporate Silence in everyday schedule

1. Make Time for Silence – Among your busy schedule, you may not feel that you want to add one more thing to your day. But, incorporating quiet time for yourself most likely won’t happen unless you decide to make it a priority. Start to think about picking a time of day where you can be silent in a quiet environment. Is there a specific time of day where you can have some alone time?

2. Start Small – Taking on the practice of silence doesn’t have to be overwhelming. When it comes to incorporating a new routine, it helps if you can start small. Feel free to take 2 minutes out of your day to sit in a quiet environment and be silent away from distractions. Once you feel comfortable with this amount of time, feel free to increase your quiet time as it works for you.

3. Get Creative! – It may seem hard for you to think of a time or place where you can be quiet and engage in silence, so you may have to get creative! Whether it’s in your office at work, your room at home, your car on your commute to work, the park, or even in the washroom! You may have to think of creative places each day, and the places may change – all that matters is that you have a quiet place to allow yourself time to simply be, and be silent.