The Numerous Benefits of Humming

Have you noticed if or when you hum?

Why do you hum?

How do you feel while humming or after?

How do you feel after humming a happy song for 30-60 seconds, like “Happy Birthday”?

Humming is a phenomenal self-healing instrument.

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Why?

Humming has received significant press because of its vagal toning abilities.

Humming affects your nervous system, which helps your body relax faster, helps your ability to concentrate, helps your mental and emotional health, and provides numerous benefits to your whole system. A list of benefits is just below!

Toning the vagus nerve can help you shift into more of the parasympathetic response (rest and digest).

And don’t we all need way more of that?

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I was listening to a podcast with Jonathan Goldman, an international authority on sound healing and a pioneer in the field of harmonics with decades of experience, and a segment about humming, in particular, spoke to me.

With all his years of experience, Jonathan Goldman states that:

Frequency (music) + Intent = Healing

FREQUENCY

The number of vibrations per second is known as frequency. Because all matter is composed of atomic material in constant motion, everything and everyone vibrates at some frequency. It is well-substantiated that sound vibration significantly impacts a person’s physical, emotional, and mental state, as summarized well by Syama Allard

+

INTENTION

Being intentional brings a quality that allows for more confidence, groundedness and the ability to be in the present moment, bringing more positivity, focus and dynamism to our lives.

=

HEALING

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HOW TO:

Jonathan Goldman states that a few steps are needed to reap the rewards of Conscious Humming. I’ve added a few of my notes to this list for added benefit:

• First, spend a moment to get centered. You can do this sitting or lying down.

• Scan your body to see how your body is feeling physically, emotionally, and mentally to get a starting point.

• Set an intention around the area(s) of you that you’d like support, and add visualization for added benefits.
  

• Practice a few deep gentle breaths before humming to get into it.
  • Inhale diaphragmatically
  • As you inhale, your belly will naturally go out. (Bottom lobes)
    
  • If you want to breathe rather profoundly, fill the bottom lobes first, then the top of your lungs. Be careful not to stress/tense your muscles so much that your shoulders rise or hurt. Look in a mirror to confirm best breath practices.

Ready to start humming?

• Once you take your comfortable diaphragmatic breath…

• Remember: Choose a comfortable vocal range, humming on 1 note only

• Hum on the exhale until you are out of breath comfortably. 

• Place your hands on your collarbone and heart to feel the vibration and connect.

• Practice humming for 30 seconds to 5 minutes or longer. Perhaps try 90 seconds a few times daily to see how it feels.

• As you finish humming, immediately breathe in through your nose to capture quite a bit of the nitric oxide (Lou Ignarro, Ph.D.)

• Be silent after humming to integrate. (Hum + silence = results) This is similar to Savasana at the end of a yoga session, for example). I would suggest at least 60 seconds, but why not a few minutes or allow humming to be the gateway to some meditation?

• Lastly, how do you feel? Did you notice any shifts from when you started?
  • If you don’t notice any changes, try again and continue to hum for longer. If you notice some body parts relaxing or you begin to yawn, these are all good indicators.

Why not try some humming now?

In case you need a little convincing about the benefits of humming, let’s talk briefly about the benefits of humming because sometimes the ‘why’ we choose to do something can help.

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WHAT ARE THE BENEFITS?

First of all, it’s free!

Regular humming sessions can:

• Reduces stress

• Lowers heart rate and respiration, and blood pressure

• Releases Endorphins, Increases Oxytocin, the “Love hormone.”

• Shifts consciousness

• Induces calmness and soothing

• Helps with sleep

• Promotes a state of well-being and groundedness

• Reduces activity in the brain associated with depression

• Supports sinus health

• Anti-viral, Anti-bacterial and Anti-Parasitical in the lungs agent (Lou Ignarro, Ph.D)

• Supports circulation and immune systems

• Increases Nitric Oxide 15x. 

• Improved Heart Rate Variability

• Reduces chronic pain

• Athletic performance

• Etc.

Humming is a phenomenal exercise to bring into your daily routine and during/after moments of escalation.

Last year I posted to my Instagram (@your.empowerment.guide), ‘Sing, Gargle, Hum’ (June 27, 2022) and in the caption, I shared a story about how I used humming as a means of soothing some circumstantial anxiety that surprised me before an event. I’ll spoil the ending, it worked, and I was in the car. Humming is something to consider for those feeling anxious when in the car. That and sour candies! Practicing regularly helps the body to remember techniques like this in moments of stress and escalation and helps your body to recognize the safety cues practiced, allowing the body to de-escalate with more confidence and maybe even quicker. From there, you can figure out what to do next!

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“OM”

Perhaps this is an excellent spot to address the popular ‘AUM’ in the room: (a.k.a OHM/OM)

Indeed, the sound and symbol of OM permeate societies worldwide in all forms. However, the true meaning of Om is part of Hindu philosophy which stipulates that Om is the primordial sound of the universe. Following that tradition, with reverent/pure intention, you can align with the frequency of OM, the universe, and connect to the Divine. The mechanisms of the humming are the same as without, but when you OM, there is a level of consciousness brought to your practice.

(As this topic is significant, and if you are interested, I encourage you to learn more about Hinduism and OM via trusted resources.)

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Grain of Salt Moment:

I would be remiss if I didn’t address one of the elephants in the room to close out this blog. We have endured a different kind of world since the Covid pandemic began. Perhaps you noticed in the list of benefits above that humming can offer much physical help! For those of you suffering from Covid, Long Covid or who know anyone with symptoms, I welcome you to share this blog with them.

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In summary, I hope you will practice humming as a tool and technique to support your well-being and let me know your thoughts in the comment section below!

Wishing you great humming sessions taking time with your Compassionate, Curious, Calm, Clear, Courageous, Connected, Confident and Creative Self.