Humming Your Way to Health
Did you know that when humming to a favorite tune you are also improving your health and well-being? Try this little experiment: Hum one of your favorite songs for about 20 seconds. Do you feel calmer? A bit happier perhaps?
• Make sure your lips are barely touching, your teeth apart, and your tongue flat in the bottom of your mouth. When you hum, you should be able to feel light vibrations in your upper lip and also perhaps in areas around your mouth.
• If you cannot feel any vibrations, you are probably keeping your lips too tense. Relax your head, neck, and shoulders and try again.
• Continue humming until your thoughts quiet and you begin to feel relaxed.
• Humming is good for your sinuses. It improves the flow of air between your sinuses and nasal cavity, which in turn promotes sinus health. The sinuses produce the gas nitric oxide. When healthy individuals hum, the amount of nitric oxide released upon exhaling is increased, and more air is moved out of the sinuses as well. This is a good thing because if air and mucus become trapped in the sinuses, it can result in pain and infection.
• Humming is good for calming the mind. It is used as a part of certain meditation practices. Known as bhramari, or “the bee,” the technique involves taking slow, deep breaths through the nose while the lips are closely sealed. For every exhalation, a humming sound similar to that of a buzzing bee is made. Many find this to be helpful in relieving stress and calming the mind.
• Some find humming helps clear out the “cobwebs” of their mind, resulting in a feeling of being refreshed.
• There are reports humming helps lower blood pressure and heart rate.
• Humming apparently results in increased levels of melatonin, which is the hormone that
enhances sleep.
• Humming also helps in the release of endorphins, which are the body’s natural pain relievers. Their release results in a sense of well-being.
were happy.
• When asked when they generally hummed, people responded when they were in the shower, when listening to the radio, when in a car or walking somewhere by themselves, or when busy working on a project such as gardening.
• Hummingbirds were given their name because of the humming sound their wings make when flying or hovering in air.
• Apparently, listening to other people humming is a source of annoyance for quite a few of us.
• Joseph Jordania, an ethnomusicologist (one who studies music from the cultural and social aspects of the music makers), theorizes that humming is deeply rooted in the history of human evolution. The relaxed, happy feelings we experience when humming may go back to the time when animals hummed to signal one another there were no predators about and it was safe to let down one’s guard.
• A recent brain imaging study seems to indicate that the vibrations from humming stimulate the vagus nerve, which then sends out electrical signals that reduce activity in the areas of the brain associated with depression.
• If you cover your ears while humming, the sensation of the hum flowing throughout your body is intensified.
• First, set aside the time and find a quiet place where you can be comfortable and undisturbed. Playing some soft music in the background may help to enhance the experience.
• Close your eyes, sit straight, drop your shoulders, and let your body and mind relax.
• Gently touch your lips together and relax your jaw.
• Take a deep, slow breath in, and when you slowly exhale, make an “mmm” sound. You
should feel the vibrations in your lips and perhaps in other parts of your head as well.
• Take in another deep, slow breath and repeat the process. You can repeat the breathing portion of this exercise as many times as desired.
• Now, hum for a few minutes (or as long as comfortable). You can hum a familiar tune or just make the “mmm” sound. Be in touch with how you feel. Are you feeling more relaxed? Do you feel more peaceful? Do you have an enhanced sense of well-being? If so, then congratulations—you have experienced the benefits of humming firsthand!
1. “Row, Row, Row Your Boat”
2. “Home, Home on the Range”
3. “A Bicycle Built for Two”
4. “My Bonnie Lies over the Ocean”
5. “Auld Lang Syne”
6. “On Top of Old Smokey”
7. “She’ll Be Coming ’Round the Mountain”
8. “You Are My Sunshine”
9. “Edelweiss”
10. “When the Saints Come Marching In”
Resources
• Psychology Today
• 12 Instant Benefits of Humming Daily
• 7 Reasons for Humming
• The Humming Effect
How to Hum
The good news is everyone can hum. You don’t have to be a musician, and you don’t even need to be able to carry a tune.
• Close your mouth, gently put your lips together, and make the sound Hmmmmmmmmm.• Make sure your lips are barely touching, your teeth apart, and your tongue flat in the bottom of your mouth. When you hum, you should be able to feel light vibrations in your upper lip and also perhaps in areas around your mouth.
• If you cannot feel any vibrations, you are probably keeping your lips too tense. Relax your head, neck, and shoulders and try again.
• Continue humming until your thoughts quiet and you begin to feel relaxed.
Humming Benefits
The benefits of humming reportedly are many, and some may come as a surprise to you.• Humming is good for your sinuses. It improves the flow of air between your sinuses and nasal cavity, which in turn promotes sinus health. The sinuses produce the gas nitric oxide. When healthy individuals hum, the amount of nitric oxide released upon exhaling is increased, and more air is moved out of the sinuses as well. This is a good thing because if air and mucus become trapped in the sinuses, it can result in pain and infection.
• Humming is good for calming the mind. It is used as a part of certain meditation practices. Known as bhramari, or “the bee,” the technique involves taking slow, deep breaths through the nose while the lips are closely sealed. For every exhalation, a humming sound similar to that of a buzzing bee is made. Many find this to be helpful in relieving stress and calming the mind.
• Some find humming helps clear out the “cobwebs” of their mind, resulting in a feeling of being refreshed.
• There are reports humming helps lower blood pressure and heart rate.
• Humming apparently results in increased levels of melatonin, which is the hormone that
enhances sleep.
• Humming also helps in the release of endorphins, which are the body’s natural pain relievers. Their release results in a sense of well-being.
Humming Trivia
• When asked why they hummed, people responded they most often hummed when theywere happy.
• When asked when they generally hummed, people responded when they were in the shower, when listening to the radio, when in a car or walking somewhere by themselves, or when busy working on a project such as gardening.
• Hummingbirds were given their name because of the humming sound their wings make when flying or hovering in air.
• Apparently, listening to other people humming is a source of annoyance for quite a few of us.
• Joseph Jordania, an ethnomusicologist (one who studies music from the cultural and social aspects of the music makers), theorizes that humming is deeply rooted in the history of human evolution. The relaxed, happy feelings we experience when humming may go back to the time when animals hummed to signal one another there were no predators about and it was safe to let down one’s guard.
• A recent brain imaging study seems to indicate that the vibrations from humming stimulate the vagus nerve, which then sends out electrical signals that reduce activity in the areas of the brain associated with depression.
• If you cover your ears while humming, the sensation of the hum flowing throughout your body is intensified.
Humming with Purpose
Conscious humming means to hum with intention. And the intention would be one of achieving improved health and well-being. Just as with meditating, it requires focus and a belief in the process. There are only a few steps to follow:• First, set aside the time and find a quiet place where you can be comfortable and undisturbed. Playing some soft music in the background may help to enhance the experience.
• Close your eyes, sit straight, drop your shoulders, and let your body and mind relax.
• Gently touch your lips together and relax your jaw.
• Take a deep, slow breath in, and when you slowly exhale, make an “mmm” sound. You
should feel the vibrations in your lips and perhaps in other parts of your head as well.
• Take in another deep, slow breath and repeat the process. You can repeat the breathing portion of this exercise as many times as desired.
• Now, hum for a few minutes (or as long as comfortable). You can hum a familiar tune or just make the “mmm” sound. Be in touch with how you feel. Are you feeling more relaxed? Do you feel more peaceful? Do you have an enhanced sense of well-being? If so, then congratulations—you have experienced the benefits of humming firsthand!
A Humming Challenge
To feel even better, get those endorphins working in overdrive with a humming challenge. Here are 10 simple and hopefully easily recognizable songs for people to hum and for others to guess what song is being hummed. Substitute your own songs as desired.1. “Row, Row, Row Your Boat”
2. “Home, Home on the Range”
3. “A Bicycle Built for Two”
4. “My Bonnie Lies over the Ocean”
5. “Auld Lang Syne”
6. “On Top of Old Smokey”
7. “She’ll Be Coming ’Round the Mountain”
8. “You Are My Sunshine”
9. “Edelweiss”
10. “When the Saints Come Marching In”
Resources
• Psychology Today
• 12 Instant Benefits of Humming Daily
• 7 Reasons for Humming
• The Humming Effect
Comments
Post a Comment