When it comes to wellness practices, most of us think of yoga, meditation, or a balanced diet. Yet, there’s a simple, often overlooked technique that can positively influence our well-being: humming. This small act—vibrating your vocal cords with a steady “mmm” sound—can have surprising physiological benefits.

Research suggests that humming helps increase nitric oxide production in the nasal passages, potentially improving airflow to the lungs and enhancing oxygenation. At the same time, the gentle vibrations stimulate the vagus nerve, a key player in regulating heart rate, digestion, and the stress response. Humming for just a few minutes a day can calm the nervous system, support better sleep, and encourage a sense of relaxation and mental clarity. It’s a wellness tool hiding in plain sight, requiring no special equipment and easily integrated into any daily routine.

References

Yasuma, F., & Hayano, J. (2004). Respiratory sinus arrhythmia: Why does the heartbeat synchronize with respiratory rhythm? Chest, 125(2), 683–690. (While not specifically about humming, it illustrates vagal stimulation via breathing which humming can enhance.)

Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company. (Explores vagal stimulation indirectly relevant to humming.)