Just 90 Seconds of Humming Daily May Significantly Reduce Stress, Study Finds

A new study published today indicates that just 90 seconds of daily humming can measurably reduce stress and improve nervous system regulation, potentially offering a simple and accessible method for enhancing well-being.

Researchers assessed the impact of humming, physical activity, sleep, and emotional stress on heart rate variability (HRV) in 23 participants aged 18-60. Participants wore a Holter device for at least 16 hours, engaging in activities like walking, jogging, and a specific humming technique – inhaling for three to four seconds, then exhaling for six to eight seconds while producing a low “hm” sound, similar to a bumblebee. The study, published in Cureus, aimed to determine the effectiveness of humming on reducing stress and impacting HRV.

The results showed that humming generated the lowest stress index compared to the other activities tested, and significantly improved the standard deviation of normal-to-normal heart signal intervals – a key measure of vagal tone. Researchers found that humming also increased HRV and “total power,” even surpassing sleep in certain areas. This is significant because improved HRV is linked to better emotional regulation and resilience. Further research into the benefits of practices like humming could lead to new approaches to managing stress and improving mental health, as detailed in resources from the National Center for Complementary and Integrative Health.

While the study acknowledges its small sample size and the need for further investigation, the findings suggest that incorporating even brief periods of humming into daily routines could be a valuable tool for improving physiological and psychological states. Officials stated that continued research will focus on identifying optimal humming durations and exploring its potential applications in clinical settings.