Single-Breath Hum
A simple breathing technique to release tension using a two-part humming exhale.
Why it works
Single-breath humming dispels the emotional ‘charge’ you feel when there’s frustration, stress, or overwhelm running through your nervous system.
How to practice
Inhale a full breath. For the first half of your exhale, make the sound "VOO," and for the second half make a "HUMM" sound for as long as you can, until your lungs are empty of air. Repeat 5-10 times and then pause to feel the effects of the nitric oxide in your system.
Good to know
We have parasympathetic neuron receptors in both our lower belly and around our throat. When we breathe or stimulate these areas, it activates our relaxation response. Humming creates a 15-fold increase in the release of nitric oxide, increasing blood flow and lowering blood pressure (Side note: VOO-HUM is also highly effective for finding calm while in an ice bath).
The research
The Polyvagal PerspectiveStephen PorgesHumming as a Stress Buster: A Holter-Based Study to Analyze Heart Rate VariabilityTrivedi et al.Humming Greatly Increases Nasal Nitric OxideWeitzberg & LundbergGet the full library
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