The Healing Power of Humming: Simple Techniques to Soothe Anxiety

Anxiety can creep up on us in many ways, whether it’s the result of a stressful day, a challenging situation, or just an underlying feeling of unease. While there are many strategies to combat anxiety, one of the simplest and most effective methods is right under our noses—literally.

Humming, a natural and easy-to-do activity, has profound effects on our nervous system, promoting relaxation and helping to soothe anxiety. Let’s explore the science behind this powerful technique, practical tips for incorporating it into your daily life, and a personal story about how humming has become a cornerstone in my routine.

The Science Behind Humming and the Nervous System

Humming has been found to activate the vagus nerve, the longest nerve in our body, which plays a crucial role in the parasympathetic nervous system—the part of our nervous system responsible for rest and digestion. When the vagus nerve is stimulated, it helps to regulate the body’s stress responses, reducing anxiety and promoting a state of calm.

Dr. Stephen Porges, a renowned neuroscientist and the developer of the Polyvagal Theory, has extensively studied the role of the vagus nerve and its impact on anxiety and overall well-being.

He explains, “Sound, particularly the act of vocalizing, has a profound effect on the vagus nerve, helping to reduce stress and promote relaxation. The vibrations created during humming stimulate the vagus nerve, which in turn activates the parasympathetic nervous system, leading to a state of calm.”

When we hum, the vibrations travel through the vocal cords and resonate within the nasal cavity, stimulating the vagus nerve and enhancing vagal tone. Improved vagal tone is associated with better regulation of the body’s stress response, increased emotional stability, and a greater ability to handle anxiety.

Tips for Incorporating Humming into Your Routine

Humming is a versatile technique that can be easily integrated into various aspects of your daily life. Here are some practical tips to help you get started:

1. Morning Rituals

Begin your day with a humming session to set a positive tone. Spend a few minutes humming your favorite tune or a simple "mmm" sound while you prepare your morning coffee or tea. This can help you start the day with a calm and focused mind.

2. During Walks

Incorporate humming into your daily walks. As you stroll through your neighborhood or a nearby park, hum along to a melody or simply hum a continuous note. This practice not only soothes anxiety but also enhances your connection with the environment, making your walk more enjoyable and meditative.

3. While Driving

Traffic and long commutes can be significant sources of stress. Use your time in the car to practice humming. Whether you're driving to work or running errands, hum along to the music on the radio or create your own tunes. This can transform a potentially stressful situation into a relaxing and even enjoyable experience.

4. Chores Around the House

Turn mundane tasks into opportunities for relaxation by humming while you clean, cook, or do laundry. Humming can make these chores feel less tedious and more enjoyable, providing a calming background as you go about your daily responsibilities.

5. Evening Wind-Down

End your day with a calming humming session. Spend a few minutes humming before bed to help signal to your body that it’s time to relax and unwind. This can improve the quality of your sleep and reduce any lingering anxiety from the day.

The Benefits of Humming

Humming offers numerous benefits beyond just reducing anxiety. Here are some of the ways this simple practice can improve your overall well-being:

1. Improved Respiratory Function

Humming encourages deep, diaphragmatic breathing, which enhances lung function and increases oxygen intake. This can improve overall respiratory health and boost energy levels.

2. Enhanced Focus and Concentration

The rhythmic nature of humming can help to clear the mind and improve focus. It’s an excellent technique to use before tackling tasks that require concentration and mental clarity.

3. Elevated Mood

Humming stimulates the release of endorphins, the body’s natural feel-good chemicals. This can elevate your mood and provide a sense of happiness and well-being.

4. Strengthened Immune System

Regular humming can improve vagal tone, which is associated with a stronger immune system. This can help your body to better fight off illnesses and maintain overall health.

5. Improved Heart Health

Humming has been shown to increase heart rate variability (HRV), an indicator of heart health. Higher HRV is linked to better cardiovascular function and reduced risk of heart disease.

Conclusion

Humming is a powerful and accessible tool for managing anxiety and promoting overall well-being. By stimulating the vagus nerve and activating the parasympathetic nervous system, humming helps to regulate the body’s stress response and induce a state of calm. Incorporating humming into your daily routine can transform ordinary moments into opportunities for relaxation and mindfulness.

As Dr. Stephen Porges eloquently stated, “Sound, particularly the act of vocalizing, has a profound effect on the vagus nerve, helping to reduce stress and promote relaxation.”

Whether it’s during a morning walk, a long drive, household chores, or before bed, humming can be a simple yet effective way to enhance your mental and physical health.

So next time you feel the weight of anxiety creeping in, remember to hum your way to calm. Your body and mind will thank you.

Be Well

Jim Donovan M.Ed.

P.S. – If you’d like to learn even more techniques to reduce anxiety and improve your overall well-being, consider exploring my Sound Solution Bundle! It’s filled with practical tools and exercises to help you harness the power of sound for better health. Click here to get started today!

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new wellness practice.

Source:
Porges, S. W. (2011). "The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation." W.W. Norton & Company.

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About the author:

Jim Donovan M.Ed. is a multi-platinum musician, educator and TEDx speaker.

His mission is to share the restorative power of music through education and performance.

Donovan is an Assistant Professor and Director of Music and Wellness at Saint Francis University.

His viral TEDx Talk "How to Trick Your Brain Into Falling Asleep" has been viewed over 7 million times to date.

He currently performs with his band The Sun King Warriors who can best described as as a blend of rhythm heavy roots rock, with a strong dose of big barreling drums. 

Jim Donovan got his start as a founding member of the multi-platinum selling band Rusted Root.  There he co-wrote the song “Send Me on My Way” featured in the movies "Ice Age", "Matilda" and the Netflix series "New Girl". During his time with the band 1990-2005, he recorded and released seven full length albums. Including "When I Woke" (3x platinum). 

He also had the honor of sharing the stage with many of his musical influences and heroes including Robert Plant and Jimmy Page of Led Zeppelin (1995 US/UK tour), Carlos Santana (1997/2002 US tour), The Allman Brothers Band (1995/96 US tour), The Grateful Dead (1995 Three Rivers Stadium in Pittsburgh, PA) and many others. Send Me On My Way also became the first song on Mars where it “woke up” NASA’s Mars Rover.