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As we bid farewell to the holiday season, the optimism of the new year often gives way to the reality of unresolved challenges and the return to work. Stress and anxiety, despite our best intentions, manage to sneak back into our lives. But fear not, there’s a simple, accessible and free remedy that might just be the magical instant relief we’ve all been searching for: Humming.
Having dedicated my recent years to exploring the power of sound, I have been fascinated by the ways we can seamlessly integrate sound frequencies and music into our daily routines for personal connection and benefit. Among the various discoveries, those related to humming stand out as my favorite and most surprising findings, particularly appealing to individuals seeking “on-the-go” self-care at absolute zero cost.
In the symphony of self-care, humming takes center stage, providing a harmonious tune that can lead us back to a state of relaxation. No gym contract required, no added pressure — just the power of a melody resonating within us. For creative leaders, especially, the attraction of this type of self-care can lie in its ease and research-backed potential for beneficial outcomes.
So, what is this buzzing trend all about? Humming is not just a spontaneous act; it’s a potent instrument we all possess, whether we’re yogis, novice mantra practitioners or just music lovers. It’s a wordless tone produced with closed lips, forcing the sound to emerge from the nose, creating a melodic vibration that extends beyond a mere ‘hmm.’
The scientific chorus supporting the benefits of humming is gaining momentum. Research reveals that humming can be a stress-buster, promoting parasympathetic nervous system activation and slowing down sympathetic stress responses. In a comparative study, humming emerged as the champion, generating the lowest stress index when compared to physical activity, emotional stress and sleep.
The purported health symphony of humming includes notable keynotes:
Increased Nasal Nitric Oxide: Humming enhances nasal nitric oxide, sterilizing the air we breathe and boosting arterial oxygenation, ultimately reducing blood pressure.
Vagus Nerve Stimulation: The vibrations from humming stimulate the vagus nerve, ushering us into the ‘rest and digest’ state, countering the ‘fight or flight’ stress mode.
Improved Heart Rate Variability: Parasympathetic dominance induced by humming enhances heart rate variability, showcasing our ability to cope with and recover from stress.
Adopters of this type of self-care may also find that humming can be a natural mood lifter by releasing endorphins and a foster of trust and bonding, as it can produce oxytocin.
Humming can also induce the release of melatonin, aiding in sleep and offering antioxidant and anti-inflammatory effects for a boosted immune system.
From increased lymphatic circulation to new neural pathways in the brain, humming proves to be a versatile practice with soothing and potentially healing effects.
The beauty of humming lies in its accessibility. Anyone can hum, and incorporating it into your daily routine is as simple as humming along to your favorite tune. Most of us might already be doing it when we are in the shower or waiting for the traffic light to change color. The elongated exhalations during humming, coupled with deep breathing, create a stress-relieving harmony wherever you are.
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Ready to join the humming revolution? It’s as easy as breathing:
Inhale through your nose, mouth closed.
Exhale through your nose, creating a low-pitched and sustained hummmmm sound in your throat.
Feel the vibrations around your throat and mouth.
Or better yet…
Put on your favorite song and just hum to it.
As for how long this should go on daily…
The duration for humming can vary depending on individual preferences and comfort levels. There’s no strict rule, and the key is to integrate humming into your routine in a way that feels natural and enjoyable. Here are some suggestions:
Short Sessions: Start with shorter sessions, perhaps 5-10 minutes, especially if you’re new to humming. You can gradually increase the duration as you become more accustomed to the practice.
Frequency: Consider humming multiple times throughout the day. You might incorporate it into your morning routine, during breaks at work or before bedtime. The frequency can be more important than the length of each session.
As Needed: Humming can be a tool to use whenever you feel stressed, anxious or simply in need of relaxation. A brief humming session during moments of tension can be effective.
Combine with Deep Breathing: Humming is often more effective when combined with deep breathing. Consider incorporating humming into a few minutes of intentional, slow and deep breaths.
Listen to Your Body: Pay attention to how your body responds. If you feel benefits from shorter sessions, that’s perfectly fine. If you find longer sessions enjoyable, feel free to extend the duration.
Incorporate Into Daily Activities: Humming can be seamlessly integrated into daily activities. You can hum while doing household chores, taking a walk or commuting.
As you immerse yourself in the humming revolution, remember — it’s more than a sound; it’s a force resonating within, helping a symphony of well-being for your body, mind and spirit. Embrace the potential impact of humming, rediscover the extraordinary potential within, and affirm, with every hum, that your self-care is paramount.
