The ancient practice of sound yoga or nāda yoga is a deeply transcendant and transformational art that can connect us to profound levels of deep soul connection.
This article focuses on one element of the practice, exploring how sound yoga and humming, and the production of sounds that generate vibration through the nasal region, results in the stimulation of nasal nitric oxide production.
This simple and powerful holistic practice has many health benefits. It can support us to calm the mind but also has profound physiological effects enhancing well-being.
What is Sound Yoga?
Sound yoga, also known as nāda yoga, is the practice of using sound vibrations as a form of meditation, inner connection and healing. A practice might involve the focus and inner attunement to specific sounds, tones, or vibrations to harmonise the body and mind, and to enliven our spirit. These sounds can be in the form of music, mantras, or through vibrations such as humming.
The Science Behind Humming and Nitric Oxide Production
Nitric oxide is a molecule produced in the body, particularly in the nasal passages. It plays a key role in various physiological processes, including vasodilation, immune function, and neurotransmission. One of the most remarkable aspects of nitric oxide is its ability to dilate blood vessels, improving blood flow and oxygen delivery throughout the body.
Humming, as it turns out, is a powerful way to stimulate the production of nasal nitric oxide. Research has shown that humming increases the resonance in the airways, leading to a significant increase in nitric oxide levels. A study published in the American Journal of Respiratory and Critical Care Medicine[i] found that humming can increase nasal nitric oxide levels by 15 to 20 times compared to quiet breathing.
Ancient Technology
Unsurprisingly this practice has been known by ancient yogis, and cultivated through the practice of Bhramari prāṇāyāma – the buzzing bee breath. It’s inbuilt into ancient sound technology. For example, when we chant the Sanskrit sound Oṁ, we are also activating the production of vibrations through the nasal region, through the ‘m’ in that sound.
How Does This Benefit Your Health?
- Improved Respiratory Function
Nitric oxide has antimicrobial properties that help to neutralize pathogens in the respiratory system. By boosting nitric oxide levels through humming, you can support your body’s natural defense against infections and improve overall respiratory health. - Enhanced Circulation
The vasodilating effect of nitric oxide leads to improved blood flow, which can enhance cardiovascular health, lower blood pressure, and increase oxygen delivery to tissues. This can be particularly beneficial for individuals with conditions like hypertension or those seeking to improve athletic performance. - Boosted Immune System
Nitric oxide is a critical component of the immune response. It helps to modulate the immune system, reducing inflammation and supporting the body’s ability to fight off infections and diseases. - Stress Reduction and Mental Clarity
Sound yoga, including humming, is inherently calming. The vibrations created during humming can stimulate the vagus nerve, promoting relaxation and reducing stress. This can lead to improved mental clarity, better sleep, and a greater sense of well-being. - Support for Sinus Health
Humming creates vibrations in the sinuses, which can help to clear mucus and improve sinus drainage. This can be particularly beneficial for those who suffer from chronic sinus issues or allergies.
How to Incorporate Humming into Your Daily Routine
Incorporating humming into your daily routine is simple and can be done almost anywhere. Here’s a basic guide to get started:
- Find A Quiet Space
Start by finding a quiet, comfortable space where you can sit or lie down without distractions. - Focus On Your Breath
Take a few deep breaths to centre yourself and bring your attention to your breathing. - Begin Humming
Close your mouth, lips gently together, have the tongue nice and relaxed on the floor of your mouth. Produce a gentle ‘mmm’ sound on the exhalation. It’s important to breathe through the nose. Focus on the vibration in your nasal passages. You can hum for a few minutes or as long as you feel comfortable. Even 5 minutes can support an inner shift. - Experiment With Different Tones
You can experiment with different tones or pitches to see what feels best for you. Lower tones may create a more grounding vibration, while higher tones may feel lighter and more energizing. - Consider Using A Drone To Support Your Practice
The use of a bed of sound can support you to feel more comfortable in the practice and to help us drop into a more meditative and inwards state. You can find a tānpūrā drone in G# to support your practice in the online shop. - Combine With Other Practices
Consider incorporating humming into your yoga or meditation practice for a more comprehensive experience. You can also try humming in combination with specific yoga poses that open the chest and throat.
Online Sound Yoga Course
If you’d some support to cultivate your own practice, have a look at this video course.
Final Thoughts
The practice of sound yoga and humming offers a simple yet powerful way to enhance your health and well-being. By stimulating the production of nasal nitric oxide, humming can improve respiratory function, circulation, immune response, and mental clarity. Whether you’re a seasoned yogi or new to holistic practices, incorporating humming into your daily routine can provide profound benefits for your body and mind. So, take a deep breath, hum a little, and let the healing vibrations of sound yoga transform your health.
[i] Citation:
Weitzberg, E., & Lundberg, J. O. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144-145. DOI: 10.1164/rccm.2202021. Link
