Humming: The Easiest Breathing Practice You'll Ever Try
Humming naturally lengthens the out-breath. It is simple, pleasant and something people have done for comfort for thousands of years.
Photo by Yuvraj Singh on Unsplash
Humming is something we do without thinking: while cooking, while rocking a baby, while waiting in line. It also happens to be one of the simplest ways to slow the breath.
Why humming slows the breath
When you hum, the out-breath naturally becomes longer and steadier, because the sound needs a steady flow of air. Many breathing practices aim for exactly that: a slow, long, relaxed exhale.
Humming in traditions
Many traditions use humming or chanting. Yoga has a practice called bhramari, or "bee breath," named after the buzzing sound. Lullabies around the world are hummed. Many religious traditions use chant and song.
Some interesting research
Researchers have found that humming greatly increases the amount of nitric oxide in the nose compared with normal breathing. Nitric oxide plays a role in the body's airways and blood vessels. What this means for health is still being studied, so don't expect humming to treat any condition. Enjoy it as a calming habit.
How to try it
1. Sit comfortably and relax your shoulders. 2. Breathe in gently through your nose. 3. With your lips closed, breathe out slowly while humming a low, comfortable note. 4. Feel the vibration in your face and chest. 5. Repeat for one to three minutes.
When to use it
- In the car on the way home from work.
- While doing the dishes.
- Before bed, as part of your wind-down.
- When you feel tense and need a quick reset.
A gentle start
If you feel shy, start in the shower or alone in the car. It may feel silly at first, then surprisingly soothing.
