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By Sandi Schwartz | Contributor
Going to a silent retreat is on my bucket list. It seems like the ultimate way to reach a mindful, relaxed, and introspective state. Science indicates that silence can be beneficial to us in so many ways, as it impacts our physical, mental, and emotional health. Given our increasingly loud lives with technology constantly buzzing in our ears, how can we give our children the gift of silence to make them happier and healthier?
Why Excessive Noise Is Problematic
Noise pollution is a significant concern globally. According to the World Health Organization, it ranks as the second most serious environmental issue after air pollution, as excessive noise can severely affect human health and disrupt daily activities. It can disturb sleep, result in cardiovascular and other physiological effects, diminish performance, and alter social behavior. While we may manage to cope with growing noise levels, our evolutionary biology has not adapted to the rapid technological advancements.
Noise impacts our bodies in various ways:
Physiological. Sudden jarring noises trigger the release of cortisol, the stress hormone linked to the fight-or-flight response, resulting in feelings of stress and anxiety. Some studies indicate that prolonged exposure to noise levels exceeding 50 to 55 decibels can elevate these stress hormones, increasing blood pressure, hypertension, and heart rate.
Psychological. Sounds can significantly influence our mood. Constant or loud noises can transform a happy and calm disposition into feelings of stress and irritability. When surrounded by intrusive noises consistently, their cumulative impact can dampen our spirit.
Cognitive. While the brain’s storage capacity is vast, its ability to process noise is limited. Being inundated with sounds can hinder our focus and clarity of thought. Research reveals that children studying in environments affected by aircraft noise lag behind their peers in quieter areas, primarily due to difficulties in hearing.
Behavior. Loud noises can alter our behavior. We often instinctively move away from unpleasant or uncomfortable sounds. In a recent experiment at a shopping mall, loud pop music in one section of a store contrasted with calming ambient music in another. The results indicated that many shoppers gravitated away from the pop music area. Sound, therefore, can influence the decisions we make. Alarmingly, researchers have noted that children have grown so accustomed to continuous noise that they feel uneasy in its absence. This reliance on noise has led to habits such as immediately turning on the television or iPad upon arriving home.
Advantages of Silence
The simplest solution to all this noise is quite simply—silence. Embracing silence may seem unusual, but numerous studies consistently highlight its significance for both adults and children.
“Silence has a calming effect. It settles the many emotions that are activated by talking and listening. As our mental and emotional lives calm down in this quiet space, our bodies can relax.”
Findings from a series of studies featured in the magazine Nautilus highlighted that participants felt most relaxed during moments of silence between relaxing music rather than during the music itself. Silence is essential for anchoring us in the present, helping us to let go of past worries and future anxieties. It allows us to step back, find tranquility, and rejuvenate.
Silence also enhances our connection to the world around us. Our senses become more attuned in quietness. We may begin to notice sounds we previously overlooked and see our environment from a fresh perspective. For instance, we might become aware of how loud the traffic is from our backyard or how beautifully the birds sing in the morning.
This heightened ability to hear brings greater clarity, allowing us to make more thoughtful decisions in areas where we may have struggled previously. Silence diminishes the mental clutter that distracts us, enabling us to engage with our thoughts and feelings authentically.
Moreover, silence may benefit our brains. In 2013, biologist Imke Kirst conducted an experiment exposing groups of adult mice to different sounds or silence to observe its effects. The mice in silence were the only group that generated new brain cells, particularly in areas related to memory, emotion, and learning. Although these findings haven’t yet been replicated in humans, they provide insight into silence’s potential impact on brain development.
How to Cultivate More Silence for Our Children
To counteract the overwhelming noise our children face daily, we can empower them to create quieter environments. Here are ten strategies to incorporate more silence into your children’s lives:
- Be a positive role model to your children. This means maintaining a noise-free home and showing your kids that you dedicate time each day for quiet moments like meditation.
- Turn off the television when it’s not in use. Avoid using it as background noise, particularly during family meals or when your children are studying.
- Encourage positive behavior changes by limiting your child’s screen time, including computers, televisions, cell phones, and tablets.
- Provide earplugs or noise-reducing headphones for your children when they need to tune out noise during quiet time.
- Establish a routine for quiet meditation time for your children, such as right after school, so they can unwind before tackling homework or extracurricular activities.
- Make it a point to drive your children to and from school without loud music, allowing everyone a moment to reflect before and after their busy day.
- Enjoy family nature walks to quietly appreciate the beauty around you. Challenge your children to maintain silence and listen to the natural sounds—like rustling leaves or bird songs.
- During long car rides, include stretches of complete silence. This encourages children to gaze out the window and immerse themselves in the scenery.
- Create a designated quiet area in your home for your children to retreat when they require some peace. This could be a cozy corner in their playroom or bedroom stocked with books and soft toys to help them recharge.
- Teach your children stillness practices, such as yoga, tai chi, chi gong, and various breathing techniques.
