HUMMING: The Ancient Tool for Superb Nervous System Recovery

We’ve built a culture obsessed with optimizing stress, caffeine, training volume, cold plunges, deadlines, but few men know how to turn stress off. Recovery isn’t passive. It’s a skill and one of the oldest, simplest tools for mastering it is something we all forgot: humming.

Sounds ridiculous until you realize how it works...

Humming, also known as Bhramari pranayama (with ‘bhramari‘ meaning ‘bee’ in Sanskrit), has been used by yogis for centuries to calm and relax the nervous system. A practice with roots in ancient cultures worldwide, is gaining renewed attention from scientists who are uncovering the physical and psychological benefits of this seemingly simple technique.

Across various cultures, humming has been central to religious and spiritual practices, with rituals like the ‘OM’ chant in Hinduism and Buddhism, the ‘Aum’ sound in yoga, and Gregorian chants and other hymns in Christian traditions.

They were often designed at frequencies that calm the mind, helping people access a meditative state. Science now reveals that these sounds can indeed influence brain wave activity, encouraging slower, calming alpha waves, which are associated with relaxation and mental clarity. This effect of humming extends beyond meditation, supporting emotional resilience and reducing stress in daily life.

Why it matters

When your nervous system is overloaded — constant notifications, pressure, and training stress — your breathing becomes shallow. That’s the body’s way of saying, “We’re under threat. ”The problem is, most of us live like that all day. Humming brings the body out of “fight or flight” and into “rest and digest” — the parasympathetic mode where you actually recover, digest, and think clearly.

The key player here is the vagus nerve, a long nerve running from your brain down to your organs, controlling heart rate, digestion, and mood. When you hum, those vibrations stimulate the vagus nerve directly — lowering cortisol, reducing blood pressure, and triggering the same calm state you’d reach through deep meditation or breathwork.

What science says

A 2023 study in Cureus measured heart-rate variability (HRV) — a key indicator of nervous system balance — during humming (known as Bhramari pranayama). Participants showed clear activation of the parasympathetic system, meaning their body physically switched from stress mode to recovery mode.

Another study in Brain, Behavior and Immunity Health (2021) found that humming increases nitric oxide levels in the nasal cavity by up to 20 times compared to normal breathing. Nitric oxide improves blood flow, lowers blood pressure, and has strong antiviral properties, meaning it literally helps you breathe and recover better. So yes, the sound you make in your throat can improve oxygenation, boost immunity, and calm your nervous system (without a single supplement or gadget).

How to use humming in daily life

1. Morning reset

Start your day with 5–10 slow hums. Sit tall, breathe in deeply through your nose, and hum as you exhale. You'll feel the vibration in your face and chest (that’s your vagus nerve waking up). It’s a natural way to sharpen focus and stabilize mood before caffeine hits your system.

2. Midday stress reset

When you feel tension, tight jaw, or shallow breathing — stop, inhale for 3–4 seconds, exhale and hum for 6–8 seconds.This ratio slows your heart rate and signals your nervous system to downshift.

3. Pre-sleep ritual

Before bed, do 10–15 hums in low light. The gentle vibration increases nitric oxide, relaxes blood vessels, and preps your body for deeper sleep. It's more effective than scrolling or supplements and it costs nothing.

Why this works better than most modern “hacks”

Cold plunges, adaptogens, red light therapy, they all work, but they add stimulation. Humming does the opposite: it removes noise from your system. It tells your body: “You’re safe.” And only when you’re safe can you build strength, recover, and think clearly. Our ancestors didn’t call it “vagus nerve activation. ”They sang, they chanted, they prayed, all different forms of the same vibration that keeps the human nervous system regulated.

So, try this tonight

Step 1: Find a Quiet Space

Locate a place where you won’t be interrupted. You don’t need absolute silence, but a quiet environment can help you focus.

Step 2: Take a Deep Breath

Inhale slowly through your nose, filling your lungs with air. This deep inhalation prepares you for a controlled exhalation.

Step 3: Hum as You Exhale

As you exhale, purse your lips slightly and hum softly. Focus on the vibrations in your nasal cavity and around your throat. Aim to make each hum last as long as possible. Repeat this for five to 10 cycles.

Step 4: Practice Regularly

You can hum throughout the day, especially when stressed or anxious. Before bed, try a longer session of 10–15 hums to help relax your body and prepare for sleep. Feel the vibration in your chest and sinuses. That’s your nervous system remembering what calm feels like.

Have you ever tried humming or chanting as part of your recovery routine?

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No, not interested in this.

I will try.

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