Silence is not just golden – it’s medicinal. Free, safe and effective quiet time has been shown to support cardiovascular health, sharpen cognitive function, and may even help our neurons grow. But in a world filled with noise – cellphones buzzing, traffic roaring, televisions humming – it can seem impossible to find.
The modern case for silence began in 2006, when Dr. Luciano Bernardo, a professor of internal medicine at Italy’s University of Pavia, discovered something surprising. He found that silence was more effective for relaxation than even the slowest, most soothing music. Since then, silence has gained recognition as a powerful tool to calm and heal the body in ways researchers are still exploring.
“In therapy, we really pay attention to the connection between mind and body,” said Kelly Williams, a licensed mental health counselor and the outpatient clinical manager for the Behavioral Health Center at Cleveland Clinic Indian River Hospital in Vero Beach. “There is definitely a relationship between our mental state and the absence of unwanted noise.
“Total silence can be hard to achieve in today’s world, but purposeful quiet, without intentional distractions like the radio or TV, can profoundly affect the body,” Williams added. “It can reduce anxiety, lower blood pressure, slow heart rate, and even improve memory and sleep.”
Why does quiet have such powerful effects? The answer lies in how our bodies respond to sound.
Unwanted sound – noise – travels through the eardrum and inner ear bones, stimulating the cochlea, which converts vibrations into electrical signals.
These signals reach the brain’s amygdala, triggering the release of stress hormones. Noise – especially if it is loud or harsh – activates the body’s “fight or flight” response, driving up heart rate and blood pressure while releasing cortisol, adrenaline and noradrenaline.
Over time, these chronic stress responses contribute to cardiovascular problems and oxidative stress. Even low-level background noise, such as office chatter or traffic outside a window, can be harmful. Exposure to loud, constant noise has been linked to hypertension, sleep disturbance and even stroke.
“Mindfulness can help reduce the noise in your life,” Williams explained. “You may not be able to eliminate every stressor, but you can choose to step away from some of it. Turning off the car radio or not scrolling on your phone while waiting for an appointment, allows you to just be in the moment. Sometimes we create extra noise to distract ourselves, but it often adds more stress instead of bringing relief.”
Unlike medicine, there’s no prescription required for quiet time – but it’s a practice that can benefit everyone.
Williams suggests incorporating silence into daily routines in small ways. “Take a walk on the beach without headphones,” she said. “Notice the seagulls, the shells, the feel of the sand. Quiet helps you pay attention. Too much noise pulls us away from what it means to simply be. We focus so much on human doings, when we need to remember how to be human beings.”
Science continues to back up these simple practices. A 2021 study found that people who worked in silence performed better on cognitive tasks than those surrounded by speech or background noise. They had higher accuracy, better memory, less stress, and felt less mentally burdened. The researchers concluded that silence creates the best environment for deep, focused thinking.
Even more intriguing, silence may stimulate brain growth. In a 2013 Duke University Medical School study, researchers exposed mice to different sounds, including distress calls from baby mice, with silence serving as a control. They expected the cries to spur brain growth – but it was silence that had the most dramatic effect.
Mice given two hours of complete silence daily showed the largest increase in new hippocampal cells – the brain region tied to learning, memory and emotion. Researchers concluded that silence triggers a “positive stress” response that encourages the brain to adapt and grow.
Silence also has surprising interpersonal benefits. Research led by Jared Curhan, Gordon Kaufman Professor and associate professor of work and organization studies at MIT Sloan, found that pausing for just three seconds during negotiations can improve outcomes – not only for the person who initiates the silence, but for both parties in the negotiation. The pause allows both sides to gather their thoughts, calm emotions, and look for solutions that benefit everyone.
Similarly, teachers who pause three to five seconds after asking a question, instead of repeating it or elaborating, often elicit more engagement and deeper responses from students. A little quiet can go a long way in improving communication.
Of course, getting comfortable with quiet doesn’t happen overnight. “Many people are uncomfortable with silence because we’re so used to constant noise,” Williams said. “But even a short period can help. Just two minutes of quiet can lower cortisol levels, slow breathing, and shift the body into a calmer parasympathetic state. We have to create quiet for ourselves because the world won’t do it for us.”
Williams also emphasizes the role of silence in strengthening personal relationships – especially the one we have with ourselves. “The relationship you have with yourself is the most important one you’ll ever have. To be a healthy ‘we,’ you must first be a healthy ‘I.’ Quiet time helps you learn to enjoy your own company. It’s not loneliness – it’s a reset. Practicing quiet takes time to have a full effect, often six to eight weeks before all the benefits really settle in, but it’s worth it.
Ultimately, it’s about balance and letting go of outside influences.”
Researchers say silence is more than the absence of noise – it’s a presence in itself. It calms the body, sharpens the mind, strengthens relationships and even grows new brain cells.
And the best part? Unlike most therapies, it doesn’t cost a dime, require a prescription, or come with side effects. All you need to do is stop, listen – and let the silence speak.
Kelly Williams, LMHC, is the outpatient clinical manager for the Behavioral Health Center at Cleveland Clinic Indian River Hospital in Vero Beach. Staff at the Behavioral Health Center see patients for outpatient therapy services in addition to inpatient hospitalization. The center is located across from the hospital at 1190 37th Street, Vero Beach. For information and outpatient appointments, call 772-226-4162.
