The Value of Quietude
As winter approaches, the natural world begins to slow. Leaves fall from the trees, leaving behind bare branches and covered walkways. The air grows crisp, signaling the birds to migrate to their winter homes and the bears to hibernate for the season. As nature grows quieter, people everywhere become louder, swept up in the energy and excitement of the holiday season.
The frenzy of the holidays, which only lasts a little over a month, feels almost like a season unto itself. Even when plans go awry, the holidays remain a time for making cherished memories. The energy is wild with festive gatherings, gift giving, and giggling. The frantic hunt for parking spaces. The endless loop of holiday songs and Christmas carols. Loud voices telling stories and the hushed whispers of wishes, accompanied by the jingle of bells as doors open and close—it's a season both exhausting and exhilarating.
At times, we all need a moment of calm and stillness—a chance to pause and catch our breath. And this can be a small moment. For example, when it rains, listening to how the drops land. Are they big loud raindrops, plonking and splashing as they land? Or are they small gentle drips, whispering as they fall to the ground? How long does it take for the next drop to land? Is it a steady drizzle or a rapid downpour? Whether you're in the city or the countryside, spending time in nature soothes the soul. Each moment of quiet offers a chance to calm the mind and strengthen the heart.
What is Quietude?
Quietude provides the space and time needed to nurture a gentle, peaceful soul. Many historical and spiritual figures embraced quietude, allowing themselves the time to contemplate the human experience beyond their own, seeking to "transcend the limitations of the ego."(3) Quietude isn’t about living in complete silence—outer silence can be as stressful as inner noise. Rather, it’s about acting with intention, taking your time, and avoiding rushing or multitasking.
Engaging in practices that cultivate a gentle energy also supports our mental and physical well-being. Inner silence practices like meditation and mindfulness promote quietude and reduce stress by activating our parasympathetic nervous system.(3) This system governs the ‘rest and digest’ response, slowing the heart rate and lowering blood pressure. It stands in contrast to the sympathetic nervous system, which triggers the ‘fight, flight, or freeze’ response, raising heart rate and adrenaline levels.(7)(8) Quietude, in turn, fosters a calm mind and a healthy heart, strengthening resilience during times of stress.
A 2005 study published in the Heart journal explored the relationship between cardiovascular health and music. It found that listening to slower tempos not only lowered heart rates and blood pressure, but adding a two-minute pause after five minutes of music enhanced the relaxation effect even further. The study involved 24 participants, half of whom were musically trained and the other half not. The researchers noted that musicians and non-musicians process music with different hemispheres of the brain, although there was no significant difference in the responses between the two groups. Those with musical training, however, were better able to synchronize their breathing with the music. The study concluded that music therapy could be beneficial for managing cardiovascular disease.(2) In just under ten minutes—a five-minute melody followed by two minutes of quiet—you can reduce your heart rate and blood pressure, cultivating a calmer, gentler soul.
Ways to Practice Quietude
There are many ways to cultivate an inner calm that will stay with you, even during the busiest times of the year, not just the holiday season. Here are a few practices to help foster and nurture quietude:
Putting together jigsaw puzzles can be incredibly soothing and is great for mental health. The brain thrives on puzzles—the process of sorting colors and designs, grouping similar pieces, building the frame, and gradually filling in sections until the picture comes together.(6)
Making a cup of loose-leaf tea offers a meditative experience. The act of gently pouring hot water over the tea leaves and watching the transformation is deeply calming and requires focused presence.
Yin yoga is a practice of stillness and letting go. While it can be intense, yin yoga should never be painful. The goal is to find your edge, rest there, and breathe. This practice is about finding ease in effort and learning to surrender.
Yoga Nidra, also known as "yogic sleep," is a deep, guided meditation that relaxes you layer by layer. It’s like NapTime 2.0 for adults. There are no physical yoga poses—just lying on your back in a comfortable position, perhaps with blankets, bolsters, and cozy socks. The practice can involve elements of breathwork, body scanning, sensory awareness, and visualization.
Nature walks or forest bathing may be one of the healthiest ways to foster quietude. Research published in 2019 in the International Journal of Biometeorology found that cortisol levels dropped more significantly in people who walked outdoors compared to those who walked indoors.(1) Walking or hiking engages the nervous system, waking you up, while being in nature soothes it, helping you stay calm.(5)
Concluding Thoughts
Finding small moments of quietude strengthens resilience and nurtures a gentle heart. Protecting your time and energy is one of the most important things you can do for yourself. While you may sincerely want to be everywhere and do everything, it's impossible to be truly present in all places at once. Give yourself grace, and allow yourself to be still—even if only for ten minutes. You don’t have to earn or deserve your inner peace. It’s your right as a human to care for yourself. Taking care of yourself isn’t selfish; it’s an act of self-love.
Bibliography
1 - Antonelli, Michele, Grazia Barbieri, Davide Donelli. “Effects of Forest Bathing (shinrin-yoku) on Levels of Cortisol as a Stress Biomarker: A Systematic Review and Meta-Analysis.” International Journal of Biometeorology 63, no. 8 (2019): 1117-1134.
2 - Bernardi, Luciano, Camillo Porta, P. Sleight. “Cardiovascular, Cerebrovascular, and Respiratory Changes Induced by Different Types of Music in Musicians and Non-Musicians: The Importance of Silence.” Heart (British Cardiac Society) 92, no. 4 (2006): 445-452.
3 - Donelli, Davide, Davide Lazzeroni, Matteo Rizzato, Michele Antonelli. “Chapter 6 - Silence and Its Effects on the Autonomic Nervous System: A Systematic Review.”Progress in Brain Research 280 (2023) 103-144.
4* - Filimowicz, Michael. “Quiet vs Quietude: Is There a Difference? (A Primer).” Medium, Published Feb 26, 2024.
5 - Patani, Vedika and Carly Smith. “The Unexpected Health Benefits of Forest Bathing.” Stanford Lifestyle Medicine, Oct. 3, 2023.
6 - Riley, Jill, MSN. “A Perfect Match: The Health Benefits of Jigsaw Puzzles.” Baylor College of Medicine, October 29, 2020.
7 - ScienceDirect. “Parasympathetic Nervous System.”
8 - ScienceDirect. “Sympathetic Nervous System.”
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