The Power of Humming: A Simple Practice with Surprising Benefits

Most people would never guess that something as simple as humming could have such a profound impact on the mind and body. I was definitely one of those people — that was until I discovered how humming could help me reconnect with the power of my voice, calm my nervous system and even help me to feel more confident, expressive, and fully myself.

Humming is one of the most accessible and underrated healing tools we have.

It’s free, simple, and always available — yet it holds the power to soothe anxiety, regulate your body, and connect you to something much deeper within. I first discovered the effects of humming during a yoga practice, and it soon became a part of my daily ritual — little did I know it would also be a gentle doorway back to reclaiming my voice. That's why I wanted to share with you all why humming is so powerful — both scientifically and spiritually — and how you can use this simple sound as a tool for self-regulation, inner peace, and ultimately, reconnection with your authentic voice.

The Science of Humming

There's actually a lot more happening when you hum than what you initially might think! When we hum, we activate the vagus nerve — the longest cranial nerve in the body and a key player in the parasympathetic nervous system. This is the system responsible for our "rest and digest" response. In other words, when we hum, we’re stimulating the body’s natural ability to relax, regulate, and restore itself. This simple vocal sound can shift us out of stress mode and into a more calm, grounded state of being.

Humming stimulates the vagus nerve through gentle vibration, which has been shown to:

Lower heart rate and blood pressure
Increase heart rate variability (HRV), a marker of resilience and stress recovery
Release nitric oxide in the nasal cavity, improving sinus health and circulation
Calm the mind and promote a sense of safety and relaxation

A 2013 study in Frontiers in Human Neuroscience highlighted how sound-based vagal stimulation, including humming and chanting, can enhance emotional regulation and wellbeing. Another study from 2010 published in the American Journal of Respiratory and Critical Care Medicine found that humming significantly increased nasal nitric oxide levels, which supports immune function and has antimicrobial properties.

In other words — your body loves to hum.

Beyond these examples, there’s a growing body of research exploring how humming, chanting, and vocal toning support our physical, mental, and emotional wellbeing. It’s encouraging to see this simple yet powerful practice finally receiving the attention it deserves.

Humming in Ancient Wisdom Traditions

Humming isn’t just a modern wellness tool — it’s been part of spiritual and healing traditions for thousands of years, offering a simple yet powerful way to return to ourselves.

In yogic practices, the breath technique known as Bhramari Pranayama (or “bee breath”) involves producing a humming sound while exhaling. This pranayama is known to reduce anxiety, quiet the mind, and support concentration. Humming and toning have also been used in Indigenous healing rituals, Buddhist chanting, and shamanic sound journeys as ways to access altered states of consciousness and bring balance to the energy body. These traditions knew intuitively that sound, especially vocal vibration, could shift inner states, restore harmony, and bring people back into alignment with themselves.

What’s beautiful is that modern science is now beginning to validate what ancient wisdom has always known: sound heals — and our own voice is one of the most powerful instruments we have.

A Simple Humming Practice (3-5 Minutes a Day)

You don’t need any special tools or experience to benefit from humming. Here’s a quick daily practice you can try:

Humming for Calm and Clarity (3-5 minutes)

Find a comfortable seated position — spine tall, eyes gently closed.
Take a few deep breaths in and out through the nose.
On your next exhale, begin to hum softly — like the sound of a bee. Let the sound be long and smooth.
Inhale again and repeat the hum on your next exhale.
Continue this pattern for 3-5 minutes. You might place one hand over your heart or your chest to feel the vibration.
After the final hum, sit in silence for a few breaths and notice how you feel.

You can do this anytime you need to regulate your energy — whether you're feeling anxious, scattered, or just need a reset. To receive the greatest benefit, try to incorporate this into your daily ritual - think of it like brushing your teeth!

And remember — this isn’t about sounding good or having any musical talent.

It doesn’t matter if you’re off-key or if you’ve never sung a note in your life. This practice is all about how it feels in your body, not how it sounds to anyone else. Let it be messy, gentle, weird, beautiful — whatever it needs to be. The healing is in the vibration, the intention, and the act of showing up for yourself. And as you continue, you might just find that connecting to your voice through humming becomes a powerful way to reclaim your self-expression and the confidence to share your true voice with the world.

Reconnecting to Your Voice and Expression

What began for me as a gentle daily hum has unfolded into something much deeper. Humming was my doorway back to singing, chanting, and ultimately, finding the courage to share my voice with others. I used to struggle with confidence — especially when it came to speaking or performing in front of people. But through vocal practices like humming, I discovered a powerful sense of safety in my own voice.

Over time, my voice became an ally. Not just a way to communicate, but a tool for healing, self-acceptance, and authentic expression.

We each carry unique vibrations — our voices are deeply personal, like a sonic fingerprint. When we reconnect to our own sound, we begin to reclaim parts of ourselves we may have silenced or hidden. Humming can be the first step on a journey back to the heart of who we are.

May the gentle hum of your own voice bring you back to inner peace.

With an open heart,

Courtney Tyssen - Heart Resonance

Want to Learn More About the Power of Humming?

If you're curious to dive deeper, I highly recommend the book The Humming Effect: Sound Healing for Health and Happiness by Jonathan Goldman and Andi Goldman (commission earned on purchases). This powerful read explores the science, spirituality, and practical techniques behind humming, offering compelling research and easy-to-follow exercises to support healing and transformation. It’s a beautiful resource for anyone wanting to understand how something as simple as a hum can create profound shifts in body, mind, and spirit.

It's a great read for healing practitioners, professionals and simply curious souls alike.

Buy your copy of The Humming Effect: Sound Healing for Health and Happiness by Jonathan Goldman and Andi Goldman by clicking below

(This link will take you to Amazon to purchase a copy, and as an Amazon Associate I earn a small commission from qualifying purchases. This helps us continue to bring sound healing to the world).

CLICK HERE TO PURCHASE YOUR COPY 👇