Humming & Music: Resetting Your Nervous System Through Sound
Sound is one of the most direct pathways to calm—and your own voice might be the most powerful tool of all. Humming activates the vagus nerve, the body’s main brake for stress, sending a signal to your brain and heart that it’s safe to slow down. When you hum—especially with long, slow exhales—you stimulate the parasympathetic nervous system, reduce heart rate, and increase heart rate variability (HRV), a key marker of resilience and recovery (Porges, 2011).
In fact, studies show that slow, tonal vocalization like humming can significantly lower blood pressure and stress hormones, while also improving sleep and emotional regulation (Kalyani et al., 2011). The vibration of humming also activates the sinuses and chest cavity, creating a sense of grounding and internal rhythm—especially helpful after intense calls or long shifts.
Music, meanwhile, has been shown to reduce anxiety, boost dopamine, and lower cortisol levels in as little as 10 minutes (Thoma et al., 2013). Whether you’re listening to calming instrumentals, nostalgic throwbacks, or high-energy anthems, music helps regulate emotion, restore focus, and reconnect you with a sense of self beyond the stress of the moment.
How to Use Humming & Music for Recovery:
Humming Practice (1–2 minutes):
Inhale through your nose, then hum a slow, steady note on the exhale.
Let the sound vibrate in your chest, throat, and face. Repeat for a few breaths.
(Bonus: hum a tune that makes you smile.)Music Reset:
Keep a playlist for different needs—grounding, motivation, decompression.
Use earbuds during breaks or after calls to shift your state.
Sing along if you can—your voice is part of the medicine.
Why it works: Sound bypasses your thinking brain and speaks straight to your nervous system. Whether it’s your own hum or your favorite song, sound reconnects you to rhythm, to breath, to presence.
Use this when you, someone you love, or someone on a call:
Feels tense, activated, or stuck in a loop of anxious thoughts
Needs to regulate their breathing or heart rate quickly
Has just come out of a high-stress situation and needs to downshift
Feels emotionally heavy and needs a boost of connection or comfort
Is having trouble sleeping, decompressing, or letting go after a shift
Needs a simple, accessible way to self-soothe—no talking required