Scientists have learned about the ability of humming sounds to reduce stress

Humming sounds is a simple and affordable way to reduce stress and calm the nervous system. This practice is the basis of the yogic breathing technique bhramari pranayama, or "bee breathing." According to researchers and yoga teachers, humming combines slow breathing and the vibration of sound on exhalation, which has a pronounced relaxing effect. This was reported on December 13 by the South China Morning Post (SCMP) newspaper.

Gunjan Trivedi, co-author of the scientific research and co-founder of the Wellness Space Center for Psychological Health in India, describes this technique as a simple nasal sound (a combination of "mmm" and "nnn") that is repeated for several minutes. According to her, this is the simplest form of chanting mantras.

"Chanting mantras using them adds certain emotions and thoughts, which makes it a more advanced practice with additional benefits. Both chanting and chanting mantras involve slow, rhythmic breathing and sound vibration during exhalation," Trivedi added.

Samrat Dasgupta, a yoga teacher from Hong Kong, emphasizes that vibrations play a key role. Humming stimulates the vagus nerve, which connects the brain stem to the abdominal organs and regulates heart rate, respiration, digestion, relaxation and emotional state. According to the expert, this adds an additional level of calm to meditation or yoga and helps to quickly enter a focused, peaceful state.

Scientific evidence supports these effects. The study, co-authored by Trivedi, compared the stress levels of 23 participants during humming, physical activity, emotional stress, and sleep. According to the indicators of heart rate variability, it turned out that it was humming that was accompanied by the lowest stress level. Work has also shown that it activates the parasympathetic nervous system, responsible for recovery and relaxation.

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Other studies have linked the brahmari pranayama technique with lowering blood pressure and improving sleep quality. These findings indicate that humming can reduce the effects of stress and maintain mental and emotional well-being.

Practitioners also note the effect from personal experience. A yoga teacher from Hong Kong, marketer Annabella Wong shared that she uses the technique before going to bed because it relieves anxiety and quickly directs attention inward. Dasgupta shared that he uses humming when he needs to calm down quickly. According to him, vibration creates a feeling of warmth and grounding, helps to return to breathing and muffles internal noise, making it easier to enter meditation. Trivedi emphasized that humming is best performed while sitting up straight, with a straightened spine and closed eyes.

"Inhale through your nose for about three to five seconds, and then exhale slowly for five to nine seconds, making only a soft, low humming sound as you exhale. The range of inhalation and exhalation should depend on your individual comfort level so that the practice can last several minutes in a row," he added.

Science Daily magazine revealed the hidden side effects of meditation on November 5. According to the publication, this practice is currently being promoted as a means to reduce stress, improve productivity, and maintain mental well-being. However, research has shown that some meditators experience feelings of anxiety, complex or disturbing effects that disrupt normal functioning.

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