This one felt silly to me at first. Hum to reduce stress? Sing to stimulate my vagus nerve? It sounded too simple to actually work.
But the anatomy is straightforward. Your vagus nerve runs through your throat and connects to your vocal cords. When you make sustained sounds, especially low-pitched ones, you're physically vibrating the nerve.
I hum in my car now. I don't care if people see me doing it.
Why It Works
The vagus nerve controls the muscles in your larynx (voice box). When you use those muscles to produce sound, especially sounds that vibrate in your chest and throat, you stimulate the nerve directly.
This is different from other vagus nerve techniques that work indirectly. Breathing affects the vagus nerve through your diaphragm. Cold exposure triggers reflex responses. But humming is direct mechanical stimulation of the nerve itself.
It also naturally slows your exhale. You can't hum while inhaling. So you get the benefits of extended exhale breathing at the same time.
Different Techniques
There are several ways to use your voice for vagal stimulation:
Humming
The most accessible. Just hum any tune. Feel the vibration in your chest, throat, and face.
I hum while cooking, cleaning, driving, or doing any repetitive task. It's almost meditative when you get into it.
Tips:
- Low pitches create more chest vibration
- Keep your lips gently closed
- Feel the buzz in your sinuses
- No particular tune required
Om Chanting
This is traditional in yoga and meditation. The "om" (or "aum") sound creates strong vibrations in the throat and chest.
I was skeptical of this one because it felt very "woo woo." But the sensation is undeniable. When you do it right, your whole head resonates.
How to do it:
- Take a deep breath
- Exhale while saying "aum" slowly
- The "ah" vibrates in your chest
- The "oo" moves to your throat
- The "mm" buzzes in your head
- Sustain for the full exhale
- Repeat 5-10 times
Singing
Any singing works, but songs with sustained notes are particularly good. Belt it out in the shower. Sing along with the radio. Join a choir if you're so inclined.
Studies on group singing have found significant vagal activation. Something about the combination of vocal vibration, controlled breathing, and social connection.
I'm not a good singer. Doesn't matter. The effect is the same.
Gargling
This stimulates the vagus nerve through the back of your throat. It's less musical but still effective.
I gargle water vigorously for 30-60 seconds each morning while brushing my teeth. It's an easy way to add vagal stimulation to an existing routine.
Chanting
Any repetitive sound works. Some people use mantras, prayers, or just repeated syllables. The chanting traditions across many cultures might have developed partly because people noticed they felt calmer afterward.
What I Actually Do
My daily practice:
Morning: Gargling while I brush my teeth. Takes no extra time.
Throughout the day: Humming when I'm alone or in the car. Usually 5-10 minutes total, spread across the day.
Sometimes before bed: A few rounds of om chanting. Feels strange at first but genuinely relaxing once you get past the self-consciousness.
When stressed: If I notice I'm getting anxious, even a few seconds of humming helps.
The Science
Research supports vocal vibration for vagal activation:
- A 2011 study found that om chanting activated areas of the brain associated with vagal activity
- Studies on choir singing show improved HRV and mood
- Gargling and vocal exercises are used in clinical settings for vagal rehabilitation
- Humming has been shown to increase nitric oxide production in the sinuses, which has additional health benefits
The evidence is solid enough that some therapists incorporate humming and chanting into treatment protocols.
Common Questions
Do I have to make loud sounds? No. Even quiet humming works. The vibration matters more than the volume.
What if I can't sing? You're not performing. Nobody cares how it sounds. The effect on your nervous system is the same regardless of musical ability.
Can I do this silently? The physical vibration is part of what makes it work, so sound is necessary. But it doesn't have to be loud.
How long do I need to do this? Even a minute or two has some effect. Longer sessions (5-10 minutes) feel more impactful.
Is there a best time? Anytime works. I find it most natural when I'm doing something else like driving or cooking.
Combining With Breathing
You can make this more powerful by combining vocal sounds with intentional breathing. This is similar to extended exhale breathing:
- Inhale slowly for 4 seconds
- Hum or chant on the exhale for 6-8 seconds
- Repeat
This gives you both the extended exhale benefit and the vocal vibration benefit at the same time.
Getting Over the Awkwardness
I felt ridiculous the first few times I tried om chanting. Humming was easier because it's more socially normal.
What helped:
- Started in private (shower, car with windows up)
- Focused on the sensation rather than the sound
- Reminded myself that cultures have done this for thousands of years
- Noticed that it actually worked
Now I don't care. The benefit outweighs the momentary weirdness.
Humming and singing are free, simple, and surprisingly effective. If you want guided vocal exercises combined with breathing and other techniques, we built that into VagusVital. The Daily Quick Start program includes humming exercises. 5 programs are free to try. Check it out.
