Raised as the youngest child in the family, I have earned my title as the household “chatterbox” fair and square. Now at the age of 38, although I have come to appreciate the rare episodes of absolute silence, I still experience moments when I regret having spoken when I should have stayed silent (and this happens quite A LOT). Yet, I keep telling myself it is never too late to change and build better habits. Today, I engaged in many conversations and did a lot of unnecessary talking, so it did not take me much time to decide on the topic of my assignment: the health benefits of silence!
Activating the Brain’s Default Mode Network
The Default Mode Network (DMN) is a neural network that becomes active when the brain is at rest. It is involved in restorative mental processes such as self-reflection, emotion regulation, and the integration of new information with existing memories. A 2008 study found that even background noise can suppress the activity of the major components of the DMN, including medial prefrontal cortex, posterior cingulate cortex, and precuneus. In contrast, periods of absolute silence are associated with increased DMN activity.
Brain Cell Regeneration
Not only does silence activate certain brain functions, but it may also help the brain grow. In a study published in 2013, researchers at Duke University found that mice exposed to just two hours of silence every day developed new brain cells in the hippocampus, a region essential for memory, learning, and emotion. In comparison with white noise and relaxing sounds, the silence condition produced more new neurons. So, make sure to invest some quiet time daily to allow your brain to renew its cells and regenerate.
Silence: The Music of the Heart
While many people find that music has a soothing and calming effect, a 2006 study found that just two minutes of silence can calm the body more effectively than listening to relaxing music. The research team, led by Luciano Bernardi, monitored participants’ blood pressure, heart rate, and circulation as they listened to different types of music, with short silent pauses between them. The team found that while slow or meditative music can really have a relaxing effect, relaxation was particularly evident during the silent pauses. Silence reduced heart rate, blood pressure, and minute ventilation, even below baseline. So, silence does not only boost mental health, but also enhance our vital process and physical well-being as a whole.
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This article has explored some health benefits of silence; yet, I bet that you—dear readers—are familiar with other virtues associated with silence. It is indeed the language of the wise: it teaches us to be better listeners, enhances patience and self-restraint, as well as fosters our connection with and awareness of the world around us. Personally, I will keep trying, at least to enjoy the satisfaction that comes each time I manage to hold my tongue and embrace the calm of silence.
References
heart.bmj.com
pmc.ncbi.nlm.nih.gov (1)
pmc.ncbi.nlm.nih.gov (2)
telegrafi.com
Cover image by Freepik