7 practices designed to soothe the nervous system and help you come into better relaxation and calm
Day 5 - Humming
A great exercise for calm and regulation
The Practice
• Sit or stand comfortably. Gently close your lips, keeping your jaw loose so teeth aren’t clenched
• Inhale deeply through your nose
• As you slowly exhale, emit a sustained humming noise
• As you hum, try to focus on the physical sensation in your throat, chest and skull
• Repeat for 5 minutes. Don’t be afraid to get a bit loud if you’re in a space where that feels comfortable!
The Logic
• Humming has been shown to stimulate the vagus nerve, which acts as the “command centre” for your rest-and-digest response
• Regular humming naturally lowers your resting heart rate and boosts heart rate variability (HRV). A higher HRV can improve cognitive performance, emotional regulation, and psychological resilience to stress
• The practice is also a really great way to start to feel into our bodies more - by focusing on the sensation in our chest and skull we can really hone in on what is alive as we practice
