Does white noise reduce stress hormones?

Cortisol, the main stress hormone, is greatly reduced when you listen to properly calibrated white noise. This is accomplished by masking sounds that trigger the fight-or-flight stimulus. Research indicates that a regulated quantity of activity occurs in the autonomic nervous system during exposure to white noise. The heart rate and breathing rates slow down measurably. This creates conditions that are physiologically ideal for relaxation.

Understand the biological systems involved. Sounds that trigger stress activate the amygdala. This causes the adrenal glands to release cortisol. White noise creates a steady auditory background. Thus, unexpected noises cannot be picked up. The balance and calm of your nervous system are sustained.

Establish effective protocols this evening. Set the volume between 50-60dB for best results. Use pink noise for its equal frequency profile. Place machines 3-5 feet apart. Combine them with deep breathing exercises. You'll feel less muscular tension in about 20 minutes. You'll experience a noticeable decrease in stress levels.

Special populations tend to gain relatively greater benefits. People with PTSD report 40% fewer flashbacks, and people with hyperacusis function better in their environment. Office workers deal more calmly with deadlines. Students are calmer during exams. White noise offers a low-effort approach to stress management.

Physiologic responses should be noted carefully. Keep track of resting heart rate before and after use. Note the changes in your breathing pattern. Note the changes in tension in the muscles. You obtain an ideal formula for relieving stress through experimentation with the noise color and volume.

Read the full article: White Noise Benefits: Sleep and Focus Explained