Have you ever caught yourself humming while making a cup of tea or singing along to the radio on your way to work? Perhaps it’s something you do without even realising. While these small moments may seem insignificant, research suggests they could have a surprisingly positive effect on your nervous system and overall wellbeing.
When life feels stressful, many of us search for ways to feel calmer and more grounded. Although there’s no single solution that works for everyone, simple practices like humming and singing can become valuable tools for supporting emotional regulation. They’re free, easy to incorporate into everyday life, and you don’t need any musical talent to benefit from them.
Let’s explore what the science tells us.
Understanding the Vagus Nerve
The vagus nerve is the longest cranial nerve in the body. It runs from the brainstem through the neck and into the heart, lungs and digestive system, acting as a communication pathway between the brain and many of our vital organs.
It forms an important part of the parasympathetic nervous system—often referred to as our “rest and digest” system. This branch of the nervous system helps slow the heart rate, regulate breathing, support digestion and restore balance after periods of stress.
When we’re experiencing ongoing anxiety, chronic stress or the effects of trauma, our nervous system can spend more time in a heightened state of alert. We may notice racing thoughts, muscle tension, shallow breathing or feeling constantly “on edge.”
Learning ways to gently activate the parasympathetic nervous system can help us move back towards a sense of safety and calm. While humming isn’t a cure for stress or anxiety, it may be one simple way of supporting this natural process.
Why Researchers Are Interested in Humming
Over the past two decades, scientists have become increasingly interested in how breathing, vocalisation and music influence the nervous system.
One of the reasons humming is thought to be beneficial is that it naturally encourages slower, more controlled breathing. Rather than taking quick, shallow breaths, humming typically involves breathing in through the nose and extending the exhale while making a gentle sound.
Research published in the BMJ by Bernardi and colleagues (2001) found that slow, rhythmic breathing during activities such as chanting and repetitive prayer improved autonomic cardiovascular rhythms. Slower breathing is associated with increased heart rate variability (HRV), which is considered an indicator of healthy nervous system flexibility and parasympathetic activity.
Although humming wasn’t the specific focus of that study, it follows many of the same breathing patterns, making it a practical way to encourage slower respiration during everyday life.
The Power of Vibration
Humming also creates gentle vibrations throughout the throat, vocal cords, face and chest.
Researchers believe these vibrations may contribute to relaxation and may influence branches of the vagus nerve, although the exact mechanisms are still being investigated. At present, there isn’t enough evidence to conclude that humming directly stimulates the vagus nerve in every individual. However, many experts believe the combination of vocal vibration, controlled breathing and focused attention may help support parasympathetic nervous system activity.
In other words, humming appears to bring together several evidence-based calming techniques into one simple practice.
Humming and Nitric Oxide
One of the most fascinating discoveries about humming has nothing to do with music at all.
Research by Weitzberg and Lundberg (2002) found that humming increased levels of nitric oxide in the nasal passages by up to fifteen times compared with quiet exhalation.
Nitric oxide is a naturally occurring gas that helps widen blood vessels, supports healthy circulation and contributes to normal immune function. It also plays an important role in keeping the nasal passages and sinuses healthy.
While more research is needed to understand the long-term health implications of this finding, it provides another example of how humming influences multiple systems throughout the body.
Singing Offers Many of the Same Benefits
If humming feels unfamiliar, singing may offer many of the same advantages.
When we sing, our breathing naturally becomes slower and more rhythmic. We sustain notes for longer, extending the exhale and creating gentle vocal vibrations throughout the body.
Research by Vickhoff and colleagues (2013) found that group singing synchronised participants’ breathing and heart rhythms, increasing heart rate variability. This suggests singing may help regulate the autonomic nervous system and encourage a calmer physiological state.
Other studies have also shown psychological benefits.
Kreutz and colleagues (2004) found that choir singing reduced cortisol—the body’s primary stress hormone—while improving participants’ mood. Similarly, Clift and Hancox (2010) reported that regular singing contributed to emotional wellbeing, social connection and a greater sense of purpose for many choir members.
These findings remind us that singing isn’t simply about making music. It also combines breathing, movement, emotional expression and human connection, all of which support mental wellbeing.
More Than Just the Vagus Nerve
While the vagus nerve often receives most of the attention, it’s important to recognise that humming probably works through several pathways rather than just one.
For example, humming may help by:
slowing the breathing rate
extending the exhalation
encouraging mindful attention
reducing muscle tension
creating soothing vocal vibrations
increasing heart rate variability
boosting nitric oxide production
interrupting cycles of anxious thinking.
Taken together, these small physiological changes may help explain why many people report feeling calmer after just a few minutes of humming or singing.
Getting Started
The beauty of humming is that almost anyone can try it.
You don’t need singing lessons, a beautiful voice or any musical experience.
Start by finding somewhere comfortable to sit or stand. Take a slow breath in through your nose and gently hum as you breathe out. Notice the vibration in your lips, throat or chest. Allow your exhale to be slightly longer than your inhale without forcing it.
Repeat this for one or two minutes.
Many people enjoy humming while walking, cooking, gardening or driving. Others like to sing along with favourite songs during their commute or while doing household chores.
The key isn’t how you sound—it’s giving your nervous system an opportunity to slow down.
A Gentle Reminder
If you’ve experienced trauma, panic attacks or chronic anxiety, calming exercises don’t always feel relaxing straight away. Sometimes slowing down can initially feel unfamiliar or uncomfortable.
That’s completely understandable.
If humming doesn’t feel right for you, there are many other ways to support your nervous system. Grounding techniques, gentle movement, mindfulness, breathing exercises and talking therapies can all play an important role in helping you feel more regulated.
A therapist can work alongside you to discover which approaches feel safest and most effective for your individual needs.
Final Thoughts
Sometimes the simplest practices are the ones we overlook.
Humming and singing are unlikely to solve life’s challenges on their own, but the growing body of research suggests they can support the nervous system through slower breathing, vocal vibration, increased heart rate variability and moments of mindful attention.
You don’t need to be a talented singer. You don’t need special equipment. You simply need a few quiet moments and the willingness to make a little sound.
Alongside therapy, healthy relationships, regular movement and good self-care, humming can become one small but meaningful way of helping your mind and body find their way back to calm.
References
Bernardi, L., Sleight, P., Bandinelli, G., Cencetti, S., Fattorini, L., Wdowczyk-Szulc, J., & Lagi, A. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: Comparative study. BMJ, 323(7327), 1446–1449.
Clift, S., & Hancox, G. (2010). The significance of choral singing for sustaining psychological wellbeing. Music Performance Research, 3, 79–96.
Gerritsen, R. J. S., & Band, G. P. H. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in Human Neuroscience, 12, 397.
Kreutz, G., Bongard, S., Rohrmann, S., Hodapp, V., & Grebe, D. (2004). Effects of choir singing or listening on secretory immunoglobulin A, cortisol, and emotional state. Journal of Behavioral Medicine, 27(6), 623–635.
Porges, S. W. (2007). The Polyvagal Perspective. Biological Psychology, 74(2), 116–143.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton.
Vickhoff, B., Malmgren, H., Åström, R., Nyberg, G., Engwall, M., Snygg, J., Nilsson, M., & Jörnsten, R. (2013). Music structure determines heart rate variability of singers. Frontiers in Psychology, 4, 334.
Weitzberg, E., & Lundberg, J. O. N. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144–145.
