Ah, humming.
No, it’s not annoying. It’s actually a really good way to relax when you’re feeling stressed.
Well, it’s not annoying to you anyway. Probably, it’s annoying to everyone else.
It turns out you don’t need a gym membership; you don’t need to put any pressure on yourself; you need to think of a song or melody stuck in your head.
And it’s not something you do randomly, either; it’s a tool that we all possess to help self-soothe and regulate.
Humming actually offers significant health benefits.
I will briefly cover why humming is beneficial and then list 25 songs you can hum to get your juices flowing. So, if you’re ready, come with me—or should I say hum with me—and let’s get to it.
Who cares if your favourite song is “I’m a Barbie Girl”? Just go for it.
Enjoy.
Table of Contents
Why Humming is Beneficial
Humming is a simple, accessible practice with many benefits [1]. Research reveals that humming can activate the parasympathetic nervous system, helping to reduce stress and promote relaxation. Here are some of the key advantages of incorporating humming into your daily routine:
- Humming Reduces Stress: Studies have revealed that humming significantly reduces the stress index compared to physical activity, emotional stress, and even sleep. This indicates that humming is highly effective in promoting relaxation and reducing stress.
- Improvements in Heart Rate Variability (HRV): Humming enhances several HRV parameters, which indicate a well-functioning autonomic nervous system. It improves heart rate variability, indicating improved autonomic balance and stress resilience.
- Stimulation of the Vagus Nerve: Humming stimulates the vagus nerve, which is critical in activating the parasympathetic nervous system (rest and digest). This helps lower heart rate and enhance relaxation.
- Nitric Oxide Production: The practice of humming increases the production of nitric oxide in the nasal passages, which is beneficial for widening blood vessels, improving blood flow, and reducing blood pressure.
- Enhanced Cardiovascular Health: Regular humming can improve cardiovascular health by increasing heart rate variability and lowering the heart rate, which is crucial for reducing the risk of heart disease.
- Improved Sleep Quality: Humming can aid in better sleep by promoting the release of melatonin, a hormone that regulates sleep-wake cycles. This makes it an effective practice for those struggling with sleep disorders.
- Pain Reduction: The resonance from humming can help reduce pain by promoting relaxation and possibly influencing pain perception through vibrational frequencies.
- Increased Cognitive Function: The study suggests that humming can improve focus, attention, and overall cognitive function by enhancing HRV and promoting a balanced autonomic nervous system.
- Overall Well-being: Humming contributes to general well-being by reducing stress, improving heart health, and enhancing sleep quality. It is a simple, accessible practice that can be integrated into daily routines.
- Ease of Practice: Humming is a simple and cost-free practice that anyone can do. It requires no special equipment or extensive training, making it an easy addition to any self-care routine.
How to Practice Humming
Incorporating humming into your daily routine is easy and can be done anytime, anywhere. Here’s how you can start:
- Find a Comfortable Position: Sit or stand comfortably, ensuring your posture is relaxed.
- Inhale Deeply: Breathe in through your nose with your mouth closed.
- Exhale with a Hum: As you exhale, create a low-pitched and sustained humming sound. Focus on feeling the vibrations in your throat and mouth.
- Experiment with Variations: You can hum to your favourite songs or create your own melodies. The key is to make it a pleasant and relaxing experience.
Duration and Frequency: Start with short sessions of 5-10 minutes and gradually increase the duration as you become more comfortable. Aim to hum multiple times throughout the day, especially during moments of stress or anxiety.
As a self-soothe technique, incorporating humming into your self-care routine can be a powerful way to enhance your mental and physical health. Embrace the simplicity and effectiveness of this practice, and discover the profound benefits it can bring to your life.
Now, here are some ideas to get you going!
Songs to hum to
Yesterday by The Beatles
Hum Yesterday…TODAY
Somewhere Over the Rainbow by Eva Cassidy
I’ll be humming over the rainbow—all the way to the pot of self-soothing gold. OMG, that was bad.
Lean On Me by Bill Withers
Don’t you just love this tune?
Blackbird by The Beatles
Fair warning: The Beatles feature a bit on this list. I might kinda like them.
Imagine by John Lennon
If it wasn’t for Yoko, maybe this song wouldn’t have happened!
Don’t Worry, Be Happy by Bobby McFerrin
Don worry, be humming.
Can’t Help Falling in Love by Elvis
The KING!
Stand By Me by Ben E. King
And another King!
Wind Beneath my Wings by Bette Midler
Don’t you just love Bette? The Hum Queen
Ain’t No Mountain High Enough by Marvin Gaye & Tammi Terrell
We can get over ANY mountain with self soothing!
I Will Always Love You by Whitney Houston
I WILL always love you…Mom 😀
Somewhere Only We Know by Keane
Who knew Roy Keane had so many talents.
Yellow by Coldplay
Don’t be Yellow. Be mellow.
Islands in the Stream by Kenny Rogers & Dolly Parton
Holy Smokes, Dolly Parton!
Purple Rain by Prince
That solo though!
Linger by The Cranberries
A great underrated Irish band.
In My Life by The Beatles
Ok, not the Beatles performing this one but this is SO good.
Chasing Cars by Snow Patrol
Another Irish beaut!
Halo by Beyoncé
Bet you feel great after humming this.
Ho Hey by The Lumineers
A nice and short one to hum!
Wonderwall by Oasis
Sweet Child o’ Mine by Guns N’ Roses
Give it to us Axel!
Iris by Goo Goo Dolls
Every Breath You Take by The Police
Keep breathing…and HUMMING
With or Without You by U2
Another unknown Irish band. Never heard of them before…
And there you have it. 25 lush songs to hum your way to self-soothing heaven.
Enjoy!
References
[1] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10182780
