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Silence and its Opposite, Noise
Silence is the absence of significant reduction of sounds, perceived physically as the lack of noise or subjectively as a state of calm and reflection. It can be voluntary or involuntary, associated with tranquility or respect. Noise, on the other hand, is defined as a loud and unwanted sound, which can cause discomfort, distraction and even damage to health, such as hearing loss. Although sound is any audible vibration, noise is perceived as something disturbing. Its perception is subjective as it varies between individuals depending on the context and sensitivity.
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Silence, a Swiss Specialty
Silence is highly valued in Switzerland and reflects a culture of respect for private space and tranquility. Regulations such as “quiet hours” in residential areas limit noisy activities in the evening and afternoon. Hushed tones are common on public transport, and there are silence zones. Respect for nature, with landscapes such as mountains and lakes, also contributes to this preservation. Urban planning prioritizes green areas and efficient transport to reduce noise, which makes silence essential for well-being in activities such as walking, yoga and meditation.
This month I spent three days in Switzerland and confirmed the predominant silence in Zurich, especially indoors, with calm traffic and quiet trams. The only exception was the ambulance sirens, louder than we are used to. I visited Mount Jungfrau and Mount Titlis, where the tranquility and stunning landscapes stood out. I went to Interlaken, Lucerne and Engelberg and was dazzled by the green areas, beautiful mountains, and cows grazing, even in the snow.
Noise, the Problem of Many Cities
The world’s noisiest cities are ranked based on noise pollution, population density, traffic, and industrial activity. Mumbai, India, is known for its chaotic traffic and high population density. New York is one of the most populated cities, with heavy traffic and nonstop activity. Tokyo also has high noise levels due to its dense urbanization.
São Paulo has heavy traffic and a large population, contributing to noise pollution. In Cairo, the combination of heavy traffic and commercial activity increases noise levels. Shanghai is affected by industrialization, while London suffers from traffic and population density. Measures to mitigate noise face significant challenges.
Even Silent Movies Were not Completely Silent
In the silent film era (1890-1930), films were shown without recorded sound and told stories through images, gestures, and text cards. Although silence was predominant, live music, such as that from pianists, helped to create an emotional atmosphere. This lack of dialogue challenged filmmakers to embrace body language and visual composition in creative ways. Even with the arrival of talkies in the 1930s, silence continues to be a powerful tool for heightening drama and reflection in contemporary films, especially thrillers.
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Damage to the Ear Caused by Noise
Prolonged exposure to high decibel levels can cause a range of damage to the human ear and general health. The main problems associated with increased decibel levels include:
Temporary hearing loss – exposure to loud sounds can cause a temporary reduction in hearing, with ringing in the ears and difficulty hearing soft sounds. Hearing usually recovers after a few hours or days, but continued exposure can lead to permanent hearing loss.
Permanent hearing loss – prolonged exposure to sounds above 85 dB, such as in noisy work environments or loud music, can cause permanent hearing loss by irreversibly damaging the sensory cells in the cochlea in the inner ear. The cochlea, which is responsible for converting sound vibrations into nerve impulses to the brain, is essential for the hearing process.
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Tinnitus and stress – Exposure to loud noises can cause a constant ringing or buzzing in the ears, even when there is no external sound. It can be temporary or permanent and affect quality of life, causing sleep disturbances and stress. Prolonged, irritating sounds activate the “fight or escape” response in the body. The production of hormones, such as cortisol, increases and can lead to mental health problems, such as chronic anxiety.
Cardiovascular problems – Studies indicate that continuous exposure to loud noise can increase the risk of cardiovascular problems, such as hypertension, heart disease and stroke. Stress caused by frequent noise raises blood pressure and can negatively affect the cardiovascular system.
Sleep disturbances – constant noise, especially at night, can interfere with sleep. Even moderately loud sounds (above 40-50 dB) can disrupt sleep cycles, leading to insomnia, fatigue, and reduced sleep quality.
Communication difficulties – very loud sounds make verbal communication difficult, and people tend to shout or struggle to understand what others are saying. This can increase tension in work and social settings.
Decreased cognitive performance – prolonged exposure to prominent levels of noise can impair concentration, learning and cognitive performance. Studies show that students exposed to noisy environments have difficulty concentrating, which affects their academic performance.
Earwax buildup and balance problems – although not a direct consequence of noise, frequent exposure to loud sounds, especially when using headphones, can increase earwax buildup and lead to blockages and infections. The auditory system is also linked to the body’s balance. Exposure to prominent levels of sound can affect the vestibular function of the inner ear and cause dizziness and imbalance.
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This damage is cumulative, meaning that the greater and longer the exposure to loud sounds, the greater the risk of hearing problems and other health impacts. To avoid these problems, it is important to take precautions, such as wearing hearing protection and limiting the time of exposure to noise.
Silence in the Cities
The quietest cities in the world tend to have low population density, reduced traffic and are surrounded by natural areas. Reykjavík, the capital of Iceland, is known for its beautiful mountain scenery and hot springs. With a small population, the city combines modern architecture with a vibrant cultural life.
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Helsinki, the capital of Finland, has low noise levels thanks to urban planning that prioritizes green spaces and quality of life. It is an economic and cultural hub, famous for its architecture and museums.
Wellington, in New Zealand, is situated between the Cook Strait and rugged hills. With a low population density and stunning natural landscapes, the city is an important cultural and artistic center, excelling in film production and gastronomy.
Copenhagen, the capital of Denmark, is known for its extensive cycling infrastructure and green spaces. Located on the east coast of the island of Zealand, Copenhagen is an economic and cultural hub with a rich history and high quality of life, as well as being sustainable and environmentally conscious.
Edinburgh, the capital of Scotland, has less traffic and more green spaces. Known for its medieval and Georgian architecture, the city is culturally rich and divided into the Old Town and the New Town, both UNESCO World Heritage Sites. Oslo, the capital of Norway, values silence, and tranquility, surrounded by mountains and forests. A political and economic hub, Oslo combines modern urbanism with lush nature and offers easy access to outdoor recreation areas, such as trails and ski resorts.
Maximum Amount of Decibels the Ear Can Handle
The human ear can tolerate different decibel (dB) levels for limited periods of time before it becomes damaged. Sounds up to 70 dB, such as conversations or office noise, are safe for long-term exposure. Above 85 dB, such as heavy traffic, continuous exposure for more than 8 hours can cause permanent hearing loss.
Sounds of 100 dB, such as loud music, can damage hearing within 15 minutes. Noises of 110 to 120 dB, such as sirens or airplanes, cause damage in less than a minute. Levels above 140 dB, such as fireworks or gunshots, are extremely dangerous, causing immediate and irreversible damage.
Safety Limits
The World Health Organization (WHO) recommends limiting daily exposure to sounds above 85 dB to protect hearing. In Brazil, Regulatory Standard NR-15 establishes this level as safe for eight hours of continuous work, requiring hearing protection above that level. To avoid damage, it is essential to use ear protectors in noisy environments and limit exposure to very loud sounds.
Meditation is Essential
Meditation is a practice that involves focusing the mind on an object, sound, or breathing to achieve calm, concentration, and mental clarity. Originating in various spiritual traditions, it promotes well-being and personal development, in addition to bringing benefits such as stress reduction, self-awareness, and emotional control. There are diverse types of meditation, such as mindfulness, transcendental meditation, and guided meditation, suitable for different objectives.
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To meditate in noisy environments, use noise-canceling headphones and choose quiet times, such as mornings or evenings. Finding quiet spaces, such as parks or designated areas in your home, can help. Soft sounds of nature or relaxing music can mask urban noise. Focusing techniques, such as breathing or mantras, can help you concentrate. Embracing sounds as part of your meditation can help you stay calm֎
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֎ Zurique
֎ Helsinki
֎ Oslo
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