Humming

Humming is a simple vocal practice that can support nervous system regulation, reduce stress and anxiety, and may improve cardiovascular and respiratory health when used regularly. It does this largely through prolonged exhalation, vibration in the upper airway, and stimulation of the vagus nerve.​

Key physiological effects

• Humming causes vibration in the larynx and pharynx, which stimulates the vagus nerve and enhances parasympathetic (“rest and digest”) activity.​

• Practices like humming “bee breath” (Bhramari pranayama) and OM chanting increase heart rate variability, indicating better autonomic balance and stress resilience.​

• The prolonged exhalation during humming slows breathing and heart rate, supporting relaxation and cardiovascular regulation.​

Stress, mood, and anxiety

• Short bouts of humming can quickly shift the body out of a fight‑or‑flight state into a calmer state by vagal activation.​

• Experimental work suggests humming can lower stress indices more than rest alone and is comparable to structured slow‑paced breathing for improving HRV and perceived relaxation.​

• Clinically oriented resources use humming‑based exercises (e.g., Voo breath) as low‑risk tools in anxiety and trauma recovery protocols.​​

Respiratory and nitric oxide effects

• Nasal humming markedly increases nitric oxide levels in the nasal passages, which supports vasodilation, local antimicrobial activity, and better airflow.​​

• Increased nitric oxide and airway vibration may help with mucus clearance and symptom relief in conditions like rhinitis or mild nasal congestion.​

• Some integrative practitioners also describe improved subjective breathing ease and less upper airway irritation when humming is practiced regularly.​

Practical ways to use humming

• For quick calming: inhale gently through the nose, then hum a comfortable tone on a long exhale for 1–2 minutes; repeat as needed.​

• For structured practice: 5–10 minutes daily of humming or OM‑style chanting is commonly recommended in yoga and lifestyle medicine circles for stress and sleep support.​

• For breathwork integration: humming variations (e.g., Bhramari) can be incorporated at the end of standard slow‑paced breathing sessions to deepen relaxation.​

Caveats and safety

• Humming is generally low‑risk, but people with active ear infections, severe sinus disease, or recent ENT surgery may need individualized guidance before intensive humming practices.​

• Evidence is strongest for short‑term autonomic and stress effects; claims about immunity, GERD, or chronic disease modification remain more speculative and should be viewed as adjunctive, not primary, therapy.

Author

Paddy Kalish OD, JD and B.Arch Author and Blogger