The Science of OM: How Chanting Calms Your Mind and Body

The first time I took a yoga class was in the 90s in Pittsburgh.

I had no idea what to expect. The room smelled like incense, and the instructor guided us through poses that felt as foreign to my body as the Sanskrit names they were called. But the real curveball came at the end of class when she asked us to chant “OM.”

I remember feeling a mix of curiosity and awkwardness. Chanting out loud? With strangers? Back then, I wasn’t exactly the type to let my voice ring out in a room full of people, but I gave it a shot. To my surprise, the sound vibrated in my chest, my throat, and even my head. When we finished, I felt a strange but pleasant tingling sensation—almost like being buzzed but without a drop of alcohol.

More importantly, I felt calm. Like, really calm.

Little did I know that moment would stay with me, becoming part of my life’s work—including writing this article to you over 30 years later. Today, let’s explore why chanting OM has such a profound impact on the mind and body—and how you can use it to bring more calm into your life.

Why OM Works

OM (or “AUM”) has been chanted for thousands of years in spiritual traditions as a universal sound symbolizing the connection between body, mind, and spirit. But even if the spiritual side doesn’t resonate with you, the physical effects of chanting OM are undeniable.

Here’s what happens when you chant OM:

Your Vagus Nerve Gets Activated

The vibrations from chanting stimulate your vagus nerve, which runs from your brainstem through your chest and into your gut. This nerve plays a key role in calming your nervous system and reducing stress.

Your Brainwaves Slow Down

Chanting moves your brain out of “busy mode” (beta waves) and into slower, more relaxed alpha and theta waves. These are the same brain states associated with meditation, deep relaxation, and even creativity.

Your Breath Naturally Deepens

The long, steady exhale required for chanting slows your breathing and heart rate. This simple act helps shift your body from fight-or-flight mode into rest-and-digest mode.

Think of chanting OM as pressing a reset button on your nervous system—one vibration at a time.

What the Science Says

Modern research confirms the calming effects of chanting OM:

• Reduces Fear and Stress: A study in Frontiers in Human Neuroscience found that chanting OM reduced activity in the amygdala, the brain’s fear center. Participants reported feeling calmer and more grounded.
• Improves Heart Rate Variability: Research in The International Journal of Yoga revealed that regular chanting improved heart rate variability, a key marker of a healthy, balanced nervous system.
• Enhances Focus and Mood: Studies suggest that the vibration of OM has a direct effect on the limbic system (your brain’s emotional center), promoting feelings of connection and well-being.

In other words, this ancient practice is backed by modern science as a powerful way to heal and relax the mind and body.

Let’s Try This Together

Ready to give chanting OM a try? Don’t worry—it’s simple, and you don’t need to hit a perfect note. Here’s how to start:

Find a Quiet Space

• Sit comfortably, either cross-legged on the floor or in a chair with your feet flat on the ground.

Take a Deep Breath

• Inhale deeply through your nose, letting your belly expand fully.

Chant “OM” Slowly

• As you exhale, chant “OM” in a steady tone. Break it into three parts:
  • “Ahhh” (feel the sound in your belly)
  • “Oooo” (feel the sound in your chest)
  • “Mmmm” (feel the sound in your head)
• Let the sound naturally fade at the end of your breath.

Repeat for 3-5 Minutes

• Focus on the vibration as you chant. Notice how it feels in your body—your chest, throat, and head. After chanting, sit quietly for a moment. How does your body feel? Is your mind a little quieter?

Your Turn

Here’s my challenge: Take 3 minutes today to chant OM. Focus on the vibration and notice how it shifts your mood and energy.

And remember, chanting isn’t about hitting the “perfect” note—it’s about connecting with yourself, your breath, and the calming power of sound.

Be well,
Jim Donovan, M.Ed.

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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.