¡Silence is Golden!

Times of solitude and quiet can be a challenge during these crazy and uncertain times but the health benefits of doing so are crucial to our wellness. From relieving stress, improving our intuition and much more.

Here are several ways which the power of silence can help you heal your being.

Let’s face it we live in a noisy world. From traffic to household appliances, TV, music and array of different sound in all the public places we frequent all of this is disturbing your sleep and increasing our stress levels.

Even sounds we are not aware of – particularly those sounds which we hear when we are asleep – can have a tremendous impact on our well-being. The human ear never goes to sleep and is constantly listening to sound. It is a sensitive organ and while we are deep in slumber, the ear is still picking up and transmitting sound to the brain.

The brain receives electrical signals of sound and promptly activates a stress response in the amygdala – neurons responsible for processing fear and emotions – with the immediate release of cortisol, along with elevated blood pressure and heart rate.

In fact, studies show that exposure to nocturnal sounds can increase the risk of cardiovascular disease. Long-term exposure to noise can lead to a variety of health issues including high blood pressure, heart disease, sleep problems, tinnitus, and cognitive impairment in children. Furthermore, noise also causes stress, anxiety, depression and fatigue in both humans and animals.

Bernie Krause a noise expert says that the incessant sounds of modern day living are making people unhappy and driving them to take sleeping pills and antidepressants.

The benefits of silence

The obvious answer is to take a break from external noise and internal chatter and aim for some silence and solitude. But, for some people, silence can be uncomfortable and scary as they are left alone with their worrisome thoughts, which can be stressful. For others, the fear of silence can be profound, because they are now used to a noisy world.

The power of silence: 10 benefits of cultivating peace

Silence is important for our health and well-being, just as exercise and nourishment are. So, what are the benefits of silence and how can the power of silence help us?

1. Stimulates brain growth

Two hours of solitude and silence every day could potentially rejuvenate your brain. In a 2013 study scientists exposed mice to three types of sound, including baby mouse calls. They included silence as a control and expected baby mouse calls to stimulate development of brain cells.

To their surprise, scientists found that two hours of silence per day prompted greater healthy brain cell growth in the hippocampus – an area of the brain responsible for memory formation, learning, motivation and regulation of emotional responses.

2. Improves sleep and fights insomnia

The importance of quiet sleep cannot be stressed enough as it helps restore the body and the mind, and is important for your physical, emotional and cognitive health.

Periods of silence during the day can also improve sleep quality and lessen insomnia, highlighted in a 2015 study where older adults practiced mindfulness meditation for six weeks.

3. Improves memory

Ten to 15 minutes of sitting in silence can boost your memory. The remarkable memory-boosting benefits of quiet contemplation also have positive implications for those who have a neurological injury, such as a stroke, and may release a latent capacity to learn and recall for people with amnesia and some sorts of dementia.

4. Relieves stress

Stress can disrupt the natural processes of your body, but taking a break and embracing the power of silence can lower blood cortisol level and adrenaline and relieve stress.

In fact, silence is more relaxing than listening to meditative music and just two minutes of silence improves blood circulation and reduces blood pressure to ease tension from the body and brain. Furthermore, when you’re not stressed, your natural biological mechanisms can heal and repair your body.

5. Awakens awareness

Silence is not only the absence of sound and speech; it is also referring to the quietening of your ‘monkey mind’ – the relentless stream of evaluative thoughts and emotions that plague our minds. When you learn to quieten your mind with mindfulness and meditation, you will notice a distinct shift in your awareness and sensitivity to the environment around you. * If you can sit with an emotion for 90 sec you will transmute the energy.

6. Improves heart health

Interestingly, moments of silence can also benefit your heart. The American Heart Association says that taking some time out to practice meditation and mindfulness can do wonders for heart health as it lowers blood pressure, reduces stress, and thus lowers the overall risk for heart disease.

7. Improves clarity

Taking a moment to breathe, calm your inner mind and get away from noise has the potential to regulate your breath ( check out my free breathing techniques in the FREEBIES section) and do away with stress which you may not even be aware of. When you are not distracted by noise, your brain returns to its default mode and integrates internal and external information “into a conscious workspace,” promoting mental clarity.

8. Boost cognitive resources

According to Attention Restoration Theory, spending more time in an environment that is restorative, rather than one which has high sensory input, restores the brain’s cognitive resources.

That is why when you spend time in nature away from urban areas, your stress levels reduce and you feel happier afterwards. A low sensory environment provides the solitude and silence you need, which helps clear your mind, reduce mental fatigue and internal noise, and helps you to rejuvenate and relax.

9. Better decision-making

When you're in a noisy environment, it becomes difficult to make any decisions, as your brain is constantly being bombarded with stimuli.

But just five minutes of silence not only reduces the stress response of the amygdala but it also releases serotonin, endorphins, dopamine and oxytocin — known as key hormones that promote positive feelings like pleasure, happiness, and even love.

This restores your well-being and your mind becomes calmer.

10. Enhances creativity

Solitude and periods of silence allows you to tap into the creative energy, which is essential for 'incubation' – one of the four stages of creativity where you let go of what you're working on or thinking of.

Studies show that during incubation, even though you're not thinking of any particular thing, there are unconscious processes taking place in the brain, searching for a solution. And it is during this stage that you come up with creative solutions. Taking a walk-in nature, sitting alone, being relaxed and sound sleep are all wonderful sources for incubation, thus boosting your creative potential.

Ways you can enjoy the power of silence

Walk in nature

Take a walk-in nature for some peace and solitude. Find a park, a walking trail, or go to the woods or the beach to enjoy some time alone, and take in the beautiful sounds of nature, which can help you relax.

Meditation

Meditation does not have to be complicated: all you need is five to ten minutes to sit in silence and focus on your breath: gently let go of any thoughts from your awareness.

Sacred Time outs

Sacred time outs are mini- breaks you take during the day. Take a few deep breaths and with each breath let go of any thought or worries and let your body relax. This allows you to be present and to reconnect with you.

Stay in bed a little longer

Wake up early to an old school alarm clock to enjoy the quiet and solitude before the day begins. Amplify a state of gratitude for this time and the day that is about to unfold.

Digital Detox

Schedule a day to stay away from your digital devices. Although it may sound like an impossible task, keeping away from digital stimulation will help you center yourself and give you the time to attain inner quiet.

Practice yoga

Yoga gives you the opportunity to shift your focus from your thoughts to the poses you are practicing. And as you move from one pose to the other, your mind settles down with every breath that you take. Yoga means union.