A simple summer stress buster
August 2026
This summer I’ve been experimenting with a new meditative technique that I want to recommend: humming!
Beyond the pleasure of humming naturally and spontaneously, it turns out that humming on purpose generates real health benefits. It boosts respiratory health, stimulates the vagus nerve, increases nitric oxide levels, and is a powerful yet almost effortless way to access a calm, meditative state.
A perfect meditative practice for lazy summer days: simple, versatile, intuitive, and playful. My favorite kind!
There aren’t any rules for humming per se, though to reap the benefits it’s important to slow down your breathing, lengthen the exhale, and keep at it for several minutes. I often vocalize “Hah-mmm,” jaw relaxed, lips softly together, teeth apart. Here are a few different approaches to experiment with:
+ Try with eyes closed and then with a soft gaze
+ Try seated with a straight spine, lying down, or while walking
+ Imagine directing the vibration towards different parts of your throat, ears, sinuses, and chest
+ Gently cover your ears while humming, or experiment with other variations of Brahmari Pranayam
+ Sustain one note or play around with the pitch
+ Hum in the shower for an interesting resonance
+ Try to match the vibration of local birds and insects while outside
+ See if you can allow the vibration to flow through your body and emanate out through your skin or into the ground
Have fun with it!
And here are a few articles and videos that break down some of the physiological effects of humming in case you’re curious:
“What happens to your brain when you hum for 60 seconds?” (video)
“Humming as a stress buster” (research study)
