Stressed? Try humming for health

Yep, simply humming can affect your body and mood. I’m going to discuss a little of the data, and then give you a simple way to play with it on your own.

None of this is surprising, really, when we consider the widespread use of sound waves in Western medicine. Ultrasound is a vital non-invasive diagnostic tool, and sound waves are frequently used to treat tumors, kidney stones, broken bones, blood clots, and so much more.

Here’s what humming can do

From an article in Psychology Today called The Power of Humming:

“A recent study…found that humming can lower stress and heart rate while increasing heart rate variability (HRV)—a vital indicator of a healthy and responsive autonomic nervous system. The study compares the physiological effects of humming against physical activity, emotional stress, and sleep. The results show that humming uniquely balances the body’s stress response and promotes a state of calm and equilibrium.”

Here are some other ways the simple act of humming can affect the body:

This article from The Conversation shares more links if you’d like to pursue them.

Here’s a simple way to use it

1. Sit quietly and close your eyes. Check in and notice how you’re feeling.
2. Take as deep a breath as is comfortable and sustain a hum (basically an M sound – lips are touching) on a comfortable pitch until you run out of air.
3. Repeat for at least 5 long hums (5-10 minutes is even better)
4. Sit in silece for about a minute (or longer if you feel it)
5. Notice how you feel now

There might be an immediately noticeable difference. Or it might take a little practice to build up the benefits and awareness of the exercises.

Here are other ways to apply it

Stuck in traffic? Hum!

Waiting on hold on a phone call? Hum!

Annoyed by an email you have to return? Hum!

Working out a problem in your head? Hum!

If you’d like some personalized guidance on using your voice to calm your nervous system, reach out for a session.