The Simple Technique to Calm Your Mind More Quickly Than Meditation

Meditation is a well-known method for calming the mind, but when you need an immediate way to stop racing thoughts, consider a simpler practice: humming.

This surprisingly effective technique, rooted in the yogic breathing practice known as bhramari, offers a quick and accessible way to reduce anxiety and quiet your mind. Named after the Indian black bee due to the buzzing sound it produces, bhramari combines deep breathing with gentle vibrations that relax your body and mind.

Why Humming Helps Calm the Mind

Humming does more than produce a soothing sound. It activates the vagus nerve, which runs from your brain to your colon and controls involuntary functions like heart rate and mood. Stimulating this nerve helps slow your heart rate, lower blood pressure, and signal to your body that it’s time to relax, explains Pauline Peck, PhD, a trauma-informed yoga teacher and psychologist.

“When we are stressed, the body’s fight-or-flight response kicks in, causing short, shallow breathing,” says Dr. Peck. “Deep breathing through bhramari activates the rest-and-digest system, calming the nervous system and easing stress.”

The Benefits of Humming

Humming combines deep breathing with the soothing vibrations of sound, offering several mental and physical benefits:

• Reduces stress: Research in the Journal of Traditional and Complementary Medicine (January 2018) found that humming for just five to 10 minutes can help people feel refreshed, blissful, and focused.

• Improves sleep: Regular practice over six weeks reduced stress and enhanced sleep quality, according to a February 2021 study in the International Journal of Physiology.

• Lowers blood pressure: Deep breathing paired with humming signals the heart to slow down, decreasing blood pressure and calming the body’s stress response.

Even stepping away from a stressful situation to hum can help reset your mind and provide a sense of control, says Dr. Peck.

How to Practice Bhramari

If you know how to hum, you’re already halfway there. Follow these steps to incorporate bhramari into your routine:

1. Find a comfortable position: Sit or stand with relaxed facial muscles.

2. Plug your ears: Use your fingertips to gently block your ears.

3. Inhale deeply: Breathe in through your nose.

4. Hum as you exhale: Slowly release your breath while making a “hummmmm” sound. Let the hum last as long as it feels comfortable, focusing on the vibrations in your mouth and the sound of your voice.

5. Repeat: Perform this cycle four to six times (or more if needed).

Making It a Habit

While you can use humming whenever stress strikes, committing to a daily or weekly practice amplifies its benefits. “The more we practice intentional, conscious breathing, the better we become at entering a state of calm and letting go of what doesn’t serve us,” says Dr. Peck.

The Bottom Line

Humming is a simple yet powerful tool for reducing stress, improving focus, and quieting your mind. It’s accessible, requires no equipment, and can be practiced anywhere. Whether you’re looking to manage anxiety or take a quick mental reset, give this calming technique a try.

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