For this week’s blog post I’m delighted to welcome back our PW voice coach, Jessica Cooper, as author, for the second of two articles on care of the voice.
Whether you’re preparing to speak in front of a crowd or simply trying to ground yourself in a moment of anxiety, humming might just be the most accessible and underutilized tool in your wellness toolkit. Long overlooked as a child’s pastime or a nervous habit, humming is emerging as a simple, powerful practice with far-reaching benefits for vocal health, nervous system regulation, and performance readiness.
Humming for Vocal Health
Professional speakers and singers know the value of a good vocal warm-up. Humming gently engages the vocal cords without strain, making it an ideal practice for warming up the voice and cultivating vocal resonance. It supports breath control, improves resonance, and increases nasal nitric oxide production—a molecule known to enhance oxygen exchange, improve respiratory function, and even sterilize inhaled air (Flowly).
Increased nitric oxide can reduce inflammation and boost immunity—making humming not just a vocal tune-up, but a holistic health practice.
Humming and the Vagus Nerve
The vagus nerve is the longest cranial nerve in the body and a key player in regulating the parasympathetic nervous system, our body’s “rest and digest” state. When we hum, the vibrations in the vocal cords and throat stimulate the vagus nerve, triggering a cascade of calming effects.
According to Psychology Today, vagal stimulation through humming can slow the heart rate, lower blood pressure, and activate a relaxation response that supports emotional resilience and regulation (Psychology Today). Additionally, research published in the Journal of Voice supports the use of semi-occluded vocal tract exercises like humming to improve vocal efficiency and reduce vocal fatigue (PMC).
Humming to Tame Stage Fright
Performance anxiety, also known as stage fright, often manifests physically: increased heart rate, shallow breathing, and muscle tension. Humming can serve as an anchor, a way to recalibrate the nervous system before stepping on stage. In a recent piece by The Washington Post, voice coach Sarah Whitten recommends humming to calm the nervous system before public speaking or high-pressure meetings (Washington Post).
The act of humming regulates breath, slows exhalation, and creates a sensory feedback loop that fosters presence and calm. For those with recurring performance anxiety, daily humming may even become a core resilience practice.
A Daily Practice
To tap into the benefits of humming, try this simple routine:
- Sit comfortably with a tall spine.
- Inhale slowly through your nose.
- Exhale with a gentle hum, feeling the vibration in your chest, lips, and sinuses.
- Repeat for five to ten minutes, focusing on the vibration and breath.
Whether you’re preparing for a keynote, practicing mindfulness, or warming up your voice, humming offers a low-stakes, high-impact way to connect body, mind, and voice.
For more on this fascinating topic, I highly recommend The Humming Effect: Sound Healing for Health and Happiness by Jonathan and Andi Goldman—a thoughtful and beautifully researched guide to the ancient and modern science of humming.
Jessica is a voice coach, Artistic Director, and event organizer devoted to the intersection of expression and well-being. She writes regularly on voice, authenticity, and the performing arts.
I’m going to add humming to my daily routine because it also just makes me feel happy!