The Power of Humming for Anxiety, Connection and Calm

Humming is a deeply instinctive noise. Many of us do it without even realising we are doing it. It just comes out.

Hummm. 

When I think of humming, my mind goes straight to that scene in Matilda where she is cooking pancakes in the kitchen, finally feeling her power, with that iconic humming song playing in the background - Send Me On My Way by Rusted Root. There is something about it - the humming, the fun, the calm - that feels so light, joyful and completely natural.

Or think of someone soothing a baby, gently humming while rocking them back and forth. Or when you are trying to focus, deciding what to do next, and a little hum escapes as your brain works through the task at hand.

Yes, humming comes to us very instinctively.

But why this noise?

Why do we hum when we are trying to soothe, concentrate, or express quiet contentment? Why not something more dramatic? Why not a full Hannah Montana “ooo, yeah, yeah, yeah” every time we are trying to calm ourselves down or ponder life?

There must be a reason this simple sound comes so naturally to us… and I believe I found my invitation to this ‘why?’ during my yoga teacher training. 

In this article, I will share my own wonderful experience with humming, how this flows into my work and the science behind this small yet powerful mood-shifting breathing practice.

My Experience

I don’t think many of us can pinpoint the first time we made a humming noise. As aforementioned, it's a pretty organic noise that we humans make. Contentness, frustration, procrastination - it's often an unconscious sound or reaction. 

However, are you able to remember the first time you hummed with intention?

I can.

I can absolutely remember the first time I hummed with intention and it quickly became a go-to tool for me to use! 

During my yoga teacher training in Bali, we learned an array of different pranayama (yogic breathing techniques), each with their own set of benefits, rhythms and purposes. Some pranayama is used to cool the body down, some to ground us, and then there was Bhramari Pranayama, also known as “Humming Bee Breath”. 

I will go into Brahmari in more detail later, but the basic idea is beautifully simple: you gently inhale, filling the belly full of air, then exhale with a soft, steady hum. No Celine Dion riffs, no gospel choir exaggeration, nothing performative or fancy. Just your breath, sound and vibration. 

Simple. 

What surprised me was how quickly I felt the effects of this noise being produced and the almost entrancing state I went to. 

I could feel the vibrational energy surging from my heart centre, through my face, my sinuses, my brain and throughout my limbs. In my mind’s eye, I was able to visualise and feel this purple energy being created and beaming inside me - multiplying and awakening my cells, filling quiet parts of my body with this invigorating, pulsating life force. Like a fresh lick of paint on a drab wall. 

I felt renewed. I felt reawakened. I felt, most importantly, reconnected.

I am not saying humming is like a dose of magic mushrooms and you’ll be licking furry walls and seeing fairies - not quite. For me, I found the power of humming to be an internal escape - a way of finding comfort in a busy mind and body. A way to close the 10,000 mental browser tabs… even if only for a few minutes.

Since then, I utilise humming whenever I am feeling a bit overwhelmed, anxious, or discombobulated. When my eyes close and I hum for a few minutes, settling into those sensations I create is like a hug to my inner self. A moment of calm and stillness in the daily chaos. 

When I start, I don’t ever really want to leave the beautiful, vibrating bubble that I have designed.

What is Bhramari Pranayama?

So, what actually is Bhramari Pranayama? Who on Earth is She?

Bhramari is a beautiful yogic breathing technique, also known as “Humming Bee Breath”. The name comes from the Sanskrit word bhramara, meaning bee, as the practice involves making a soft humming sound on the exhale, a little like the gentle buzz of a bee.

One doesn’t need to sound like a perfectly contented little spiritual humming bee floating around Himalayan caves. The goal isn’t to perfect the sound - it is sensation and connection. Simply inhale through the nose and gently exhale out the nose, with the mouth softly closed and the air expelling in your own gentle hummmmm.  

Brahmari is often practiced with a Shanmukhi Mudra. A mudra (hand gesture) used in yogic and Ayurvedic traditions to help get energy (prana) flowing within the body. These traditions believe that by placing the fingers and hands in specific positions, we can create a kind of energetic circuit - one that helps direct awareness inward, calm the mind, and support our physical and emotional state.

Shanmukhi Mudra, or “Closing The Seven Gates”.

Shanmukhi Mudra, or “Closing The Seven Gates”, is an absolute diva of a mudra. This is usually done by placing the thumbs lightly over the ears, the index fingers near the eyebrows or forehead, the middle fingers gently over the eyes, the ring fingers beside the nose, and the little fingers near the mouth or chin. This hand placement closes off the senses, directing our prana, vibrations and sounds inward. It is like creating a physical sanctuary for the face and senses.

By softening or closing off some of the senses, the hum becomes more internal. The sound feels louder within the head and face. The vibration becomes easier to notice. Instead of being distracted by everything happening around you, your awareness is drawn inward.

It is almost like turning the volume down on the outside world and turning the volume up on your own internal experience.

The Science

I find the science behind the why sooo interesting. there is so much detail that could be laid out on this, but here are a few reasons as to why the creation and delivery of this sound can be so effective in centering us.

Firstly, Bhramari naturally creates a slower, longer exhale. Slower breathing can help the body move towards a more settled, parasympathetic state - the lovely part of our nervous system linked with rest, digestion and recovery. The more calm, let's pour a cup of tea and chill part. The body may essentially begin to realise it does not need to stay in full panic-mode and begin to soften into the environment... smile unlocked.

The vagus nerve is often mentioned alongside humming too. It is a major pathway of communication between the brain and body, involved in things like heart rate, breathing and digestion. Humming does not magically “switch on” the vagus nerve, but slow breathing, sound and vibration may help support a calmer nervous-system response.

Then there is the vibration itself.

When we hum, we can feel the sound moving through the throat, jaw, face, chest and sinuses. Instead of trying to force thoughts away, the mind has something physical to focus on. The hum becomes an anchor.

There is also something quite interesting happening in the sinuses which my yoga teacher, Lee, informed me about - fascinated by the fact himself...

Our nasal passages and sinuses naturally produce nitric oxide, a molecule involved in normal airway function, blood flow and immune processes. When we hum, the vibration and oscillating airflow help move air between the sinuses and nasal passages more efficiently.

Research has found that nasal nitric oxide output rises significantly during humming compared with a quiet exhale. This can possibly be one of the reasons humming can sometimes leave the face, sinuses and breath feeling a little clearer, more open or less stagnant afterwards, and we feel a little lighter.

Now humming is obviously not a replacement for medical care or a miracle sinus cure. However, it is another lovely reminder that this tiny, instinctive sound can create real physical shifts within the body.

This is not to say humming is a cure-all and you're going to be floating in clouds forever. It will not replace medical care, therapy, rest, medication or proper support when that is needed.

As a simple, accessible tool for slowing down, reconnecting and creating a little internal space, however? It is pretty fabulous.

Sometimes calm is not something we need to seek out, book on to, or plan obnoxiously.

Sometimes it is something we can create.

Hummm.

In My Work

Humming has become a really useful tool within my treatments, with my Hummingbird Ritual - a nervous-system focused reset - being centered around this.

Due to the stimulation by one’s self to activate the vagus nerve, the body may begin to shift towards a more relaxed, parasympathetic state. Breathing becomes more natural and slower, muscles and fascia begin to soften, mental chatter begins to quieten down. 

Allowing the body to naturally enter this stage reinforces the element of safety for my client and furthers them a little further away from an anxious state, which is paramount for them to feel at ease with letting go of their tension and immersing into a grounded, present state. 

Everyone’s life is different, just like their bodies - which is why I like to gently catch up prior to the session on not just physical state, but also emotional state. Getting to know my clients is the foundation of our session, instrumental in creating a safe space and building trust for them to let go. I also just love seeing these lovely people and getting to know their unique nature. All of this allows me to understand my client’s fundamental needs and best tailor the session to them to create a true moment of escape.

After catching up, The Hummingbird Ritual begins with aromatherapy and guided yoga nidra with a scalp massage, depending on how the client presents that day. Once we have settled and I can feel the energy soften, we will begin gentle humming whilst I close down their ears… my FAVOURITE part! The energy in the room feels like it shifts, almost settling and the connection begins to deepen between us.

This growing sense of calm and safety can allow the physical massage to feel even more effective and restorative.

Final Thoughts…

So, why do we hum?

Between the chaos of every day life and finding the appropriate response to external stimuli, the body already knows what it needs. The body knows it's way home - slower breath, little vibratory signals... it is just up to us to participate in observing and letting the magic flow.

For me, humming has become one of the simplest ways to create that return and connection to myself. It is not complicated, expensive or performative. I do not need a complete personality transplant into someone who never commits sins. I just need a few quiet minutes, my breath, and the openness to make a slightly odd noise... and when I start I really do not want to stop.

Humming has supported me when I have felt overwhelmed, anxious, disconnected or just mentally overloaded. It has given me a way to pause and create space for myself without needing to completely escape my life. It is a small act of kindness and self-soothing, a gentle hug.

Sometimes the smallest practices are the ones that stay with us most and have the most benefits.

It has also become such a beautiful, special part of my work at Palm Root Wellness. Not because it is cool on socials or because I want to add another fancy wellness trend into the mix, but because I have felt its effect within myself and witnessed how it can help clients soften, settle and feel safer in their own bodies.

You do not need to get it perfect.

You do not need to sound like a spiritual bumblebee.

You do not need to know every scientific reason behind it.

Just try it with an open mind...

Take a gentle inhale through the nose.

Close your eyes.

Hum on the exhale.

And notice what happens.

Maybe you will feel nothing at first. Maybe you will giggle. Maybe you will feel a little silly. Or maybe, just maybe, you will find a tiny vibrating bubble of calm that was waiting inside you all along.

Hummm.