white noise

White Noise

Use consistent background noise to mask distracting sounds, creating a calming environment for relaxation.


Achieve inner calm and relaxation by creating a consistent and soothing auditory environment.


Distractions and noises that disrupt relaxation and inner calm:

  • Sudden or loud sounds
  • Inconsistent or fluctuating noises
  • Difficulty falling asleep due to noise
  • Difficulty focusing on relaxation or meditation


White noise, a continuous sound that masks other noises, provides an even and soothing background to promote relaxation.

In a nutshell:

  1. Choose a white noise sound from a music or meditation app
  2. Set the volume to a comfortable level
  3. Experiment with different types of white noise to figure out what works best for you
  4. Use white noise during relaxation, meditation, or sleep

My Take

I’ve personally found white noise to be a cool technique for creating a calming environment. While it may not provide instant relaxation like other techniques, it helps me stay relaxed and focused on my mindfulness exercises. It doesn’t work always for me, though.

Anyway, what basically happens is that when you use white noise, it essentially drowns out other sounds that can be distracting, allowing your brain to focus on the soothing, constant sound.

In addition, white noise can help improve sleep quality and make it easier to fall asleep by providing a consistent auditory environment.


  • Effective at masking disruptive sounds
  • Customizable to individual preferences
  • Can improve sleep quality
  • Suitable for various relaxation techniques


  • May not work for everyone
  • Requires a music or meditation app (well, actually, not a big deal)
  • Can become monotonous


Even though this technique is fairly simple, some more thoughts on it:

  • Volume: I typically start with a low volume and gradually increase it to find my comfort level. It really depends on what I am doing in parallel.
  • Variety: I still experiment with different types of white noise to see which works best for me (using my music or meditation app).
  • Combination: Using white noise together with other calming activities works great. Perfect for deep breathing, walking meditation, or even running 🏃
  • Timer: When using it for sleep, I set a timer for the white noise to fade out gradually. However, I struggle with earplugs for sleep, so I practice this only if I am having a hard time falling asleep.