Quando ho scoperto l’esistenza del rumore bianco mi si è aperto un mondo. Ignoravo l’esistenza di questa magia per la mente, ma attraverso approfondimenti e ricerche mi sono appassionata così tanto che ho ritenuto interessante condividere con voi. Su Backfitprogram, la community su IG, legata la benessere a 360 gradi ho pubblicato un video in cui, insieme a nonna, vi raccontiamo a grandi linee che cos’è, quali sono le caratteristiche, dove possiamo trovare questo genere di rumore e poi cosa importante: quali sono i benefici.
Ho sempre pensato che il mare fosse in grado di curare la mia mente, ma ignoravo che si trattasse di qualcosa di scientifico, pensavo fosse solo qualcosa di strettamente personale.
“Al mare sto bene” mi dicevo.
“Il rumore delle onde mi rilassa, è come se tutti i pensieri colmi di stress si perdano in quell’andirivieni e sgombrino la mia mente!”
La mia percezione e quella di molte persone trova una spiegazione scientifica nel rumore bianco cui si ispira la scienza del sound masking, basata sull’andare a mascherare i suoni tipici legati allo stress del lavoro con suoni regolari, flussi sonori ripetitivi che, a quanto pare, evitano distrazioni per i dipendenti e fanno in modo che non si accumuli stress, ansia e tutto ciò che diventa a lungo andare causa di malessere.
Con il tempo ho imparato a conoscere ciò che mi genera stress e spesso, il mio stress è legato a dei rumore. Mi sono, quindi chiesta, se potessi andarli a combattere con la stessa arma ed ecco che ho trovato risposta nel rumore bianco.
Cos’è il rumore bianco?
Il rumore bianco è un suono caratterizzato dalla mancanza di periodicità nel tempo e da ampiezza costante. Il suono si presenta monotono e ripetitivo e proprio grazie a queste caratteristiche è in grado di fare da scudo annientando gli altri suoni dell’ambiente circostante – e della mente. E’ definito bianco perché una radiazione elettromagnetica con spettro simile inserita all’interno della banda della luce apparirebbe al nostro occhio come luce bianca.
Dove posso trovare questo genere di suono?
La natura è generatrice di questa tipologia di rumore. Oltre al mare basti pensare al ticchettìo della pioggia, al fruscio del vento, alle foglie calpestate durante una passeggiata, al fiume che scorre, alle cascate, ai sassi che lanci nel lago che nella sua immobilità genera onde sonore serene e piacevoli.
Il rumore bianco non è solo in natura, siamo circondati da strumenti di uso quotidiano che vanno a ricreare questa speciale combinazione di suoni. Chi non si è mai addormentato davanti alla tv accesa? Mia nonna, ad esempio, soffre di insonnia e la tv accesa durante la notte la rilassa, si tratta di un suono passivo che la culla, è un suono che la mente riconosce come “no-sense”, l’udito mentre dormiamo è l’unico senso che resta attivo. E il phon? Il ventilatore? la lavastoviglie? la lavatrice? I rulli dell’autolavaggio? Ecco, si tratta di white noise in tutti questi casi.
Su youtube trovate tantissime playlist dedicate proprio al rumore bianco, in alcuni casi durano anche più ore.
Vi segnalo i seguenti due podcast per provare:
- 3 ore (per ritrovare la concentrazione)
- 8 ore (per conciliare il sonno e dormire serenamente)
- 10 ore (per rilassare la mente con i suoni della natura)
Ovviamente il mio consiglio è di fare ricerche su youtube in base alle vostre preferenze e ai benefici che volete trarre dal white noise. Mi sembra giusto segnalarvi anche dei canali dedicati all’ASMR, una tecnica di rilassamento piuttosto curiosa, prima di dire “con me non funziona”, vi consiglio di provare. E poi che ne pensate della Mindfulness? I suoi benefici sono sorprendenti, vi consiglio di provare, al mattino o la sera prima di andare a dormire, la meditazione guidata è una pratica che vi regalerà benessere. Vi segnalo quindi Fitprime TV e i tantissimi corsi on demand, io adoro le lezioni di Mindfulness della trainer Alisia Galli, davvero molto in gamba e piacevole da seguire.
Considerate che ho scoperto questa tecnica proprio grazie a questi video corsi nel periodo del lockdown ed ora è una pratica che ho inserito a pieno titolo nella mia routine, fa bene, provare per credere!
Se poi volete combattere l’insonnia con il rumore bianco, vi segnalo i generatori di rumore bianco, sono dei piccoli macchinari portatili pensati proprio per questo utilizzo, hanno vari prezzi, si parte dai 25 euro a salire, ma se funziona, perché no!
Quali sono i benefici del rumore bianco?
1) è in grado di mettere in off il cervello
2) i pensieri negativi e il rimuginio vengono coperti
3) concilia il sonno (perfetto per chi soffre di insonnia e consigliato anche per i neonati)
4) rilassa i muscoli
5) tranquillizza la mente
Di seguito, sperando di aiutare chi, come me, è alla ricerca di una soluzione per stare bene, ho raggruppato alcuni suoni/rumori che ho individuato come generatori della mia ansia:
– Il telefono che squilla, i continui suoni legati a notifiche whatsapp e mail disturbano la mia quiete psicofisica.
Soluzione: Da quando ho scoperto questa cosa, ho impostato il telefono in modalità silenziosa ed ho eliminato ogni notifica. Tengo la situazione sotto controllo in autonomia. Quando sono a lavoro faccio un check del telefono ogni 30 minuti ed è come se in questa maniera io mi sentissi meno stretta da morse e to-do, libera di scegliere come e quando gestire il tutto.
– Odio il traffico e sentire il suono dei clacson mi fa impazzire.
Soluzione: Come anniento questa situazione? Con della buona musica lounge o ascoltando i suoni della natura attraverso playlist.
– Le urla della gente o le litigate a gran voce non le gradisco, per questioni di empatia è come se mi sentissi in dovere di intervenire a difesa del più giusto e/o del più debole…”Ma cara Meggy non si fa, devi farti gli affari tuoi”, così in certe situazioni meglio avere con sé gli auricolari e ascoltare ciò di cui senti il bisogno. Un po’ di buona musica da canticchiare sottovoce, spesso mi salva.
Conoscevate le potenzialità del rumore bianco? Lo sfrutterete nei momenti in cui vi troverete con eccessivi carichi di stress? Fatemi sapere e seguite BackFitProgram per tanti altri tips per ritrovare la forma fisica e mentale attraverso dei piccoli cambiamenti da fare passo passo insieme al team della community.
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