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I’ll admit that my recipe for achieving total concentration is a bit odd. Instead of sequestering myself away in a small, soundless space or maximising my focus with something like the Pomodoro technique, I like a little background commotion. Be it the murmur of Downton Abbey (which is best consumed on repeat, from start to finish, twice a year), or a boot-stomping country music playlist, I like there to be something happening around me that I can then totally ignore. Only then, when I’m making an active effort to ignore the background noise, can I drop into the place where deep work gets done and deadlines are met. Needing this sort of balance between distraction and concentration is not that unusual, and is often associated with people with ADHD or ADHD-like tendencies, though I haven’t been diagnosed with either. However, as of a few months ago, my failsafe trick began to – well – fail. The strains of heartbroken country musicians would penetrate my bubble, pulling me out of my concentration state. I couldn’t go back to silence, but I found I couldn’t bear to hear people sing, either. The surprising solution? Pink noise. What is pink noise? A type of sound frequency, pink noise sits in the same category as white noise, brown noise and green noise. Each of these noise “colours” has a certain frequency, though different types of noise can sit in each one. For example, the static of a TV might constitute an example of white noise, while the low rumble of thunder or repeated drumming of rain on a metal roof are instances of brown noise. “Pink noise is characterised by a frequency spectrum in which the energy decreases as the frequency increases,” Dr Ritz Birah, psychologist and sleep expert for Panda London tells me. “This means lower frequencies are slightly more pronounced than high ones.” In simple terms, Birah says, pink noise is “a rich, full, balanced sound that mimics the sound of steady rainfall, rustling leaves or the gentle ebb and flow of ocean waves”. What’s the difference between pink noise and white noise? Unlike white noise, which can emulate crackling, high-pitched static, like an out-of-tune television or radio, pink noise sounds deeper, softer and more balanced. Birah says that, because humans perceive lower frequencies as being more pleasant and less intrusive, pink noise is a suitable frequency to promote sleep, relaxation and concentration. White noise, on the other hand, mimics something slightly harsher and more noticeable, like the whirr of a hairdryer or the hum of a fan. How do sounds affect the nervous system? The nervous system is the key to whether we feel calm and at ease or activated and on edge. Composed of two parts (the sympathetic and parasympathetic), the nervous system plays a key role in preparing us for action in the face of danger, or, on the other hand, helping us to relax and enter the rest and digest mode. The sounds we hear can have a direct effect on it, too. “Studies have shown that auditory stimulation can help to lower stress levels, particularly during sleep, leading to deeper, more restorative sleep and fewer brief awakenings,” says Ed Bassett, audiologist at Boots Hearingcare. He goes on to explain that sounds perceived as “pleasant” can help reduce cortisol levels and relax the nervous system, too. For best-in-class sleep, brown noise is the one most likely to help you drop off. The extra-deep frequencies can help to quell a busy mind–be it internal chatter or latent anxiety–and make dropping off that much easier. Pink sounds found in nature It’s not breaking news that nature sounds can be relaxing. Ciara McGinley, a meditation practitioner, soundbath facilitator and Finding Quiet founder, describes the benefits. “One study looked at the impact of forest sounds versus urban sounds, and found that forest sounds induced psychological and physiological relaxation, decreased heart rate and prompted feelings of ‘comfort’ and ‘relaxation’.” This, she says, is compounded by evidence that natural sounds can trigger the body’s rest and digest mode (the parasympathetic nervous system), and help lower feelings of stress. Here are the natural pink noises I most enjoy listening to. Steady rainfall with consistent layered drops. I use the Rain Rain app, which is a library of almost every ambient sound going. The best bit? You can layer multiple sounds together to find the exact sweet spot sound for you. Ocean waves, thanks to the rhythmic, low-frequency ebb and flow. Wind moving amongst trees, gently rustling the leaves and branches in a slightly different way each time. Is pink noise good for everyone? Though pink noise is my special sauce for deep work, it might not be yours. Birah says that people with “heightened auditory sensitivity” (a common symptom in individuals with autism), may find low-frequency sounds such as pink noise to be disturbing, rather than calming. Similarly, if you suffer from sleep disorders or tinnitus, listening to pink noise might cause discomfort or worsen your symptoms. “It’s best to gauge your personal tolerance and go from there,” she notes. When I first discovered pink noise, I thought it might be something I could keep in my back pocket for times when I really needed to concentrate. Now, though, I listen to it constantly. During my commute, it helps drown out the noise of screeching train tracks and mask just how close I am to my fellow passengers. At home, it acts like an off switch and I’ll often pop it on as I decompress from the day. My brain feels quieter, my nervous system calmer and, overall, I just feel bigger. Colour me convinced. This article first appeared on Vogue.co.uk Why mindfulness didn’t work for me (and what did) Tibetan sound bowl therapy taught me how to step back from stressful situations How to cleanse your chakras at home using sound baths
