Most people think of humming as something you do when a song gets stuck in your head, but research suggests it may do more than pass the time. According to Mayo Clinic, humming can actually calm the nervous system, lower blood pressure, and ease stress.
The practice has even been studied in yoga traditions, where a technique called Bhramari, or “bee breath”, uses humming during exhalation. Here, we’ll look at how this simple habit supports both body and mind, the science behind it, and how you can practice it at home.
The benefits of humming
Humming naturally slows down breathing, which activates the parasympathetic nervous system. This part of the body’s autonomic nervous system encourages relaxation and recovery, the opposite of the “fight or flight” stress response. Longer exhalations paired with vibration from the sound send calming signals to the brain and cardiovascular system.
Studies have shown that humming can reduce blood pressure and slow the heart rate. It also boosts nitric oxide production, a molecule that helps widen blood vessels and improve circulation. For older adults, this is especially valuable, since cardiovascular health often declines with age. Gentle practices like humming are accessible ways to support the heart without physical strain.
Another benefit is improved airflow through the nasal passages. Humming increases resonance in the sinuses, which can reduce congestion and support sinus health. People with allergies or recurring sinus issues often report feeling clearer after just a few minutes of practice.
Perhaps most importantly, humming can change mood. The vibration stimulates the vagus nerve, which plays a role in emotional regulation. Even a short session can reduce tension, lift feelings of anxiety, and promote a sense of calm.
How to practice humming
The best part about humming is that it requires no equipment and can be done almost anywhere. To get the most out of it, experts recommend approaching it as a short breathing practice rather than absentminded noise.
- Find a quiet spot: Sit comfortably, either in a chair or on the floor. Relax your shoulders and let your hands rest on your legs.
- Settle into your breath: Inhale slowly through your nose, then exhale gently through your mouth a few times to release tension.
- Close your eyes: This helps reduce distractions and allows you to focus on the sound and sensation.
- Start humming: Inhale through your nose, then exhale while making a steady “hmmm” sound in your throat. Keep the pitch low to medium and let the vibration feel natural.
- Notice the vibration: Pay attention to how it resonates in your face, chest, and head. This awareness deepens the calming effect.
- Repeat for five breaths: Continue for about a minute, then return to normal breathing. You can gradually increase the time as it becomes more comfortable.
If at any point the practice feels forced or uncomfortable, stop and breathe normally until you feel relaxed again.
Humming is one of the simplest tools for calming the mind and supporting cardiovascular health. It doesn’t require physical effort, which makes it ideal for seniors or anyone managing chronic stress. With just a few minutes of practice each day, this small habit can improve your mood, breathing, and overall state.