When is the last time you caught yourself humming? Are you an unconscious hummer like the lady I encountered in the supermarket the other day who was loudly and intently humming over the piped-in music? Perhaps you are a task hummer, melodically preparing dinner, or folding laundry? Or maybe you’re a walking hummer, accompanying yourself on your daily stroll? In our home we are all hummers and often the contrasting melodies, sound more like war of the sound waves than a chorus of harmonies. Now, science is confirming that humming is not just a charming habit; it's good for both your mental and physical health.
The Breath of Life
James Nestor, in his New York Times bestseller “Breath,” shares research highlighting the healthful virtues of humming. Nestor discusses how we often breathe too much and too fast, taking in more oxygen than necessary and not allowing our cells to benefit from sufficient carbon dioxide, which they need. He advises slowing down your breathing and being mindful of the inhalation-to-exhalation ratio—2 counts to inhale, 5 counts to exhale.
"You can absolutely breathe too much. You hear people breathe like that all the time. We think that we're getting more oxygen when we're breathing this way. We're actually doing the opposite," he explained. "You can feel this for yourself by taking 10 or 20 big, deep breaths. You're going to feel some tingling in your head or maybe your fingertips will get cool. That's from a lack of circulation to those areas."
Constantly overbreathing causes our adrenaline and blood sugar to spike and remaining in that state wears the body down further, he added. People who have anxiety, asthma and other respiratory issues are especially prone to breathing far beyond their metabolic needs. The data is very clear… we're overbreathing… it's a huge problem," Nestor says.
The Magic of Nitric Oxide
One way to slow down our breathing is by humming. This simple activity increases the production of a magical compound called nitric oxide. Recent research tells us that Nitric oxide is crucial for our health—it acts as a vasodilator, meaning it opens up blood vessels, decreases blood pressure, and increases breathing efficiency, making it easier for red blood cells to deliver oxygen throughout the body. It also supports immune function as an antiviral, antibacterial, and antifungal agent, helping battle viruses like COVID-19.
Incredibly, humming can increase nitric oxide production by 15 times. Who could have imagined that humming could act as a panacea for disorders ranging from asthma to anxiety? By simply humming anywhere from 60 to 120 breaths (ideally several times a day), test patients taking spart in a STUDY in Sweden with chronic sinusitis cleared congestion within days. These individuals, who had struggled for years and tried various treatments, woke up with clear sinuses after a night of humming.
The Vagus Nerve Connection
Humming also stimulates the vagus nerve, which activates the parasympathetic nervous system—responsible for rest, relaxation, digestion, and overall calm. After adding humming to my rotation of wellness practices as well as well as sharing it with those I train, I can concur with Nestor that just 5 to 10 minutes of humming can help you access maximum mental health benefits, promoting relaxation and reducing stress.
So next time you catch yourself humming, whether in the supermarket, during daily chores, or on a walk, know that this simple habit is doing wonders for your health. Embrace the hum and let its healing power transform your well-being.
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