Does Humming Help Anxiety?
Anxiety can feel like a constant state of tension, your thoughts racing, your heart pounding, your body stuck in fight-or-flight mode. When you’re overwhelmed, you might try to do the box breathing exercises through the container exercise, reframing, or yoga. But have you ever tried humming?
Humming might seem simple, but research shows it can have a calming effect on the nervous system.
So, why does humming help with anxiety?
How Humming Affects the Nervous System and Anxiety
Anxiety triggers the sympathetic nervous system. The SNS is responsible for the fight-or-flight response. When anxious, our body gears up for perceived danger leading to…
Rapid heart rate
Shallow breathing
Muscle tension
Racing thoughts
Humming activates the parasympathetic nervous system, which is responsible for rest.
Not only does humming help slow your breathing, but it also produces vibrations that can have a soothing effect on the body.
Why It Can Calm the Mind and Body
So, what is it about humming that makes it so effective for anxiety?
Humming produces low-frequency vibrations in the body, particularly in the chest, throat, and nasal cavities. These vibrations have been shown to….
Slow down breathing. When you hum, your exhale is naturally longer, signaling your body to relax…aahhh
Reduce stress hormones. Studies suggest that vocal toning, including humming, may help reduce cortisol levels (the stress hormone).
Increase oxygen flow. Humming improves nitric oxide production, which helps open airways.
Promote mindfulness. Humming naturally brings your attention to the present moment, which is also used in meditation.
Many ancient cultures have used chanting, singing, and humming to relax. And now, modern research is confirming what these traditions have known: sound can be a tool for emotional regulation.
How Humming Stimulates the Vagus Nerve for Relaxation
One of the most fascinating aspects of humming is how it stimulates the vagus nerve.
The vagus nerve is part of the parasympathetic nervous system, often called the “rest and digest” system. When activated, it helps lower heart rate and feelings of stress.
Humming directly stimulates the vagus nerve by creating vibrations in the throat and chest, sending signals to the brain that it’s safe. This is why many people naturally hum when feeling overwhelmed or even lost in thought; the body already knows it’s a way to self-soothe.
By intentionally humming, you can tap into this built-in calming mechanism.
Simple Ways to Use Humming as an Anxiety-Reducing Tool
Humming is one of the easiest, most accessible ways to regulate stress and anxiety. You can use it anytime, anywhere, whether you’re….
Stuck in traffic and feeling tense.
Trying to fall asleep but can’t quiet your thoughts.
Feeling overwhelmed in a social situation.
Experiencing a wave of anxiety or silent panic attack.
How to Try It for Yourself
Take a slow inhale through your nose.
As you exhale, hum a steady, low-pitched sound.
Feel the vibration in your chest, throat, and nasal passages.
Repeat for 5-10 breaths, focusing on the sensation of the vibration.
If you’d like to experiment with different styles, try:
Humming a familiar song or melody. Choosing a song that brings comfort can make the experience different if you're anxious.
Chanting “Om” or other low-frequency sounds.
Pairing humming with gentle movement. Rocking your body or swaying slightly can help deepen the sense of calm.
It may feel a little silly initially, but don’t underestimate this simple practice; many people find that their body releases tension within just a few minutes of humming.
Other Sound-Based Techniques for Managing Stress and Anxiety
Humming is just one way that sound can regulate your nervous system. If you find that sound-based relaxation works well for you, here are a few other techniques to try:
Singing – Whether in the shower, in the car, or just to yourself, singing activates the vagus nerve.
Listening to binaural beats or calming frequencies – Some people find low-frequency sound waves help them feel grounded.
Guided meditation with chanting – Many mindfulness practices incorporate chanting or toning sounds like “Om” to encourage deep relaxation.
Breath-focused sound practices – Humming combined with slow, deep breathing can double the benefits for your nervous system.
Finding what works best for you. Everyone’s body responds differently, so it’s worth experimenting to see which techniques help you feel the most calm.
Final Thoughts: Can Humming Help Anxiety?
Absolutely. Humming isn’t just something we do absentmindedly. It’s a powerful, science-backed tool for reducing stress, stimulating the vagus nerve, and helping the body relax.
Next time you’re feeling anxious, give it a try. It takes only a few minutes, requires no special equipment, and can be done anywhere.
Therapy can be an incredible resource for learning how to regulate your emotions and find coping strategies that work for you.
If you’d like to explore more ways to manage anxiety and stress, therapy can provide support to help you feel more in control of your emotions and mental well-being. Reach out today; we offer anxiety therapy throughout Texas, virtually and online.
