Stressed? Try humming a tune to calm down

When someone is stressed, telling them to “calm down” usually has the opposite effect. A better idea would be to tell them to sing or hum their favourite tune instead! Yoga, too, has long believed in the power of “bhramari” — the sound of the buzzing bee — or the “Om” chant as an effective stress-buster.

The power of the hum comes backed by research. For instance, scientists have found that singing in a choir results in synchronised heartbeats — going up and down in unison — in essence having the same benefits as breathing exercises. Explains Bjorn Vickhoff, lead author of the study published in the journal Frontiers in Neuroscience, “Our hypothesis is that song is a form of regular, controlled breathing, since breathing out exhaling occurs on the song phrases and breathing in inhaling between these. Breathing out or exhalation activates the vagus nerve that lowers the heart rate which slows down the heart.”

In another study, published in The International Journal of Indian Psychology in 2021, simple humming was identified as a method to increase the “heart-brain coherence”. It confirmed that a short humming practice simply for a week can increase Heart Rate Variability or help balance our heart rate and keep our blood pressure in check.  “These findings can be leveraged to facilitate better concentration and potentially increased performance for college students,” it said.

When we hum, we’re essentially creating a gentle self-soothing vibration, right in our own bodies. This vibration has the power to tap into our nervous system and tell it to relax. However, humming isn’t just good for our bodies, it’s good for our minds too. When you hum, you’re completely in the moment, which is essentially what mindfulness is all about. It’s like a mini-meditation session, right there in the middle of your day, making sure you stay calm.

So, what is really happening? When we hum, the vagus nerve, connected to the larynx, is activated. It essentially massages the vagus nerve, described as the longest cranial nerve in our bodies, stretching from the brain through the neck, chest, abdomen and the colon. Stimulating it activates the parasympathetic nervous system, responsible for functions such as rest, heart rate and digestion, sending the signal that all is well and basically, turning off the flight-or-fight reflex. This, in turn, results in lowering cortisol levels and release of oxytocin, the feel-good hormone, giving us a happiness boost.

The best part is, humming is something we can do anytime, anywhere. Whether we’re stuck in traffic, feeling overwhelmed at work, or just need a moment to ourselves, all it takes is a few hums to make us feel centred.

Conscious humming delivers a deeper and lasting impact, too, according to Jonathan and Andi Goldman, coauthors of The Humming Effect. The book reveals, by examining latest studies, that humming helps with stress levels and sleep, creating new neural pathways in the brain and boosting blood platelet production. They also show how sound can trigger manifestation of one’s intentions. To do this, in a relaxed state, one can set an intention before humming for about five minutes and then returning to the present moment.

So, the next time life starts to feel a little too hectic, why not give humming a try? It might just be the secret weapon you never knew you had against stress. After all, a little hum goes a long way toward a happier, more relaxed you.