Humming might seem like something you have done absent-mindedly since you were a child, but this simple practice can actually calm your mind, boost mood and lower stress. Plus, you don’t need any fancy equipment or appointments.

So why does this work? Let us break down the soothing science of humming.

1. Activates the Vagus Nerve

The vagus nerve is like a “chill button” for your nervous system. It’s a powerhouse nerve that travels from your brainstem to your gut and controls that “rest and digest” response. Humming stimulates this nerve, sending signals to your body that it’s safe to relax. That’s why after a few “hmmms,” you might notice a sense of calm washing over you.

2. Slows Down Breathing & Lowers Heart Rate

When you hum, you naturally slow your breath and, with it, your heart rate. This calms the brain’s arousal response, helping reduce the jittery feelings that come with stress. Fewer breaths per minute help lower blood pressure and can even improve oxygen flow to your body, keeping you feeling balanced and less anxious.

3. Releases Nitric Oxide: Nature’s Blood Flow Booster

As stated by Johns Hopkins Medicine, humming helps your body release nitric oxide, a natural chemical that promotes better blood flow and lowers blood pressure. This little molecule is the secret for humming’s benefits: it allows blood to circulate smoothly, reduces heart rate and brings on a feeling of calm.

4. Supports Authentic Communication

Many traditions believe humming activates the throat chakra or your body’s energy centre for communication. Think of it as opening the door to expressing your true self, connecting not just with your voice but your honest emotions. That hum can be your way of saying, “This is me,” without words.

5. Boosts Mood with Easy Mindfulness

Mindful humming is a way to centre yourself—no app needed. Known as “Bhramari pranayama” in yoga, this practice has ancient roots. All you need to do is sit comfortably, inhale deeply. Then hum with each exhale, letting the vibrations bring your focus to the present. Repeat until you feel a calm take over.

Humming for Daily Wellness

There is no right or wrong way to hum for wellness. Start or end your day with a gentle hum session. Or hum when you feel stressed, overwhelmed. Regular practice can improve sleep quality and lower anxiety, adding a simple, free tool to your wellness toolkit.