The Hidden Physical & Mental Health Benefits of Silence
Silence is golden, they say, and for good
reason. Noise pollution impacts millions of people every day. Exposure
to loud noise can also cause stress, anxiety, depression, high blood
pressure, heart disease, and many other health problems, says the CDC.
Therefore, in an ever-noisy world full of distractions and background
noise, saying nothing and spending some quiet time with oneself can be a
welcome relief.
But silence has many more health benefits
than you perhaps realize. Science says that time spent in silence can
bring various mental and physical health benefits. Our lives are so busy
that we don’t often get to find moments of silence, but when you
discover its great benefits, you will start looking for reasons to get
quiet.
1. Stimulates brain growth
Research suggests that quieting the mind can help stimulate brain
growth. A 2013 animal study in mice found that 2 hours of silence each
day helped develop new cells in the hippocampus, the region of the brain
associated with memory, emotions, and the ability to learn.
This is intriguing and requires further research to understand if humans
will experience the same effects.
2. Relieves stress
We all feel stressed from time to time, but
sometimes, stress can be so acute that we are left overwhelmed with
racing thoughts. Practicing silence might help. A 2006 study found that 2
minutes of silence can be more calming than listening to relaxing
music. The authors say that changes in blood pressure and blood
circulation to the brain are the reasons for this.
Some psychologists note that, when we allow ourselves to be in silence,
our brains are given the time to hit the reset button and refresh. This
eventually reduces stress and anxiety symptoms.
Another recent study found that participants who performed their task
with noise in the background had higher levels of the stress hormone
cortisol. Excess release of cortisol can lead to weight gain, sleeping
difficulties, and a feeling of being overwhelmed.
3. Can improve concentration
Doing any task that requires concentration
isn’t possible with loud blaring noise in the background. Research says
that silence, on the other hand, helps us focus and improves our
concentration. When our brain is free from noises, it can concentrate
better on the task at hand.
A recent study in 2021 observed 59 participants performing tasks that
required concentration with silence, speech, or other noise in the
background. The results showed that the participants who worked in
silence experienced the lowest stress levels and minimum cognitive load
(the amount of information that working memory can hold at a time).
Psychologists explain that fully focusing on one thing at a time can
help promote calmness amidst activity.
4. Boosts creativity
“Creativity is an enormous benefit of
silence and stillness,” says author Maggie Dent in her book, Saving Our
Children From Our Chaotic World: Teaching Children the Magic of Silence
and Stillness. Science agrees.
Clearing the head from unwanted thoughts and focusing on silence can
help boost creativity. While research on this subject is limited, many
experts have claimed that mental downtime can lead to better creativity.
Studies show that taking breaks can improve your mood and boost your
performance. Experts feel that this is because learning to digest our
thoughts and quiet the mind can make room for inspired action and spark
creativity.
5. Can help lower blood pressure
High blood pressure is often referred to as
a “silent killer” because it may show no symptoms. The World Health
Organization says that hypertension is a major cause of premature death
worldwide and that the number of adults with hypertension increased from
594 million in 1975 to 1.13 billion in 2015.
While there are many lifestyle changes you can make to keep your blood
pressure in check, experts say that silence could also help reduce blood
pressure. The same study that showed the effects of silence on stress
also found that 2 minutes of silence after listening to music
significantly lowered participants’ heart rate and blood pressure. The
study further states that silence resulted in a greater decrease in
heart rate and blood pressure than even slow, relaxing music.
Further, a 2003 study discovered that a chronically noisy environment
increases heart rate and blood pressure.
While more research is needed to determine how silence helps lower blood
pressure, these findings are encouraging.
Ways to get more silence in your life 
While it’s impossible to escape the sounds
and background noises that constantly surround us, we can find ways to
get more silence in our lives.
1. Walk solo in nature a few times every week.
2. Meditate for at least 10 minutes daily. This will allow you to simply
sit with your thoughts for a few moments.
3. Take mini-breaks from your task every day. Just close your eyes for
those few minutes and let go of your worries.
4. Start your day before the rest of the family members in the house.
Sit in silence and savor it. Drink a cup of coffee or read a book. Those
extra few minutes of silence as you wake up in the morning will help
you embrace the benefits of silence.
5. Try to go digital-free on the weekends and your days off and spend
time with yourself. It might be a little difficult at first, but over
time, you will savor those moments free of distractions.