Soft Humming

Why it helps

Humming creates gentle vibration along the vagus nerve as it passes through the throat and face, while naturally lengthening the exhale. Together, this is a soft but powerful cue for calm.

How to practice

1. 1

   Sit comfortably and soften your jaw.

2. 2

   Close your ears with your thumbs and let your hands rest on your head to deepen the hum.

3. 3

   Take one slow breath in through your nose.

4. 4

   Exhale with a gentle humming sound.

5. 5

   Feel the vibration in your lips, throat, chest, or face.

6. 6

   Continue for 2 minutes at any pitch that feels good.

7. 7

   Afterward, pause and notice how your body feels.