Did you know the vibrations created from humming can help you feel more relaxed?
If you're finding that traditional breathing exercises haven't been helping you,
This simple practice might be exactly what you're looking for.
Hi,
My name is Bea.
I'm a yoga,
Meditation teacher,
And somatic practitioner,
And today I'm going to guide you through a simple humming practice to help soothe your nervous system and hopefully relieve some of that anxious energy.
Humming is a great practice because it's simple and accessible.
All you're using is your voice and your breath to create a gentle vibration in the body.
And these vibrations can feel really soothing,
Especially if you're feeling anxious and overwhelmed.
These vibrations help to stimulate the vagus nerve,
Which is a major part of your parasympathetic nervous system,
And it helps your body rest,
Recover,
And return to a calmer state after experiencing stress.
Humming also naturally encourages a slower,
Longer exhale.
And the sound and the vibration gives your mind something to focus on,
Which can be helpful,
Especially if you're experiencing racing thoughts.
So let's try it together.
I'll demonstrate first,
But go ahead and find a comfortable seat.
Allow the body to settle.
And find some stillness.
First,
You'll gently close your lips,
Keeping your jaw relaxed.
Then you'll slowly inhale through your nose.
And as you exhale,
You'll make a humming sound similar to the sound of a bee.
Allow the humming to continue for as long as it feels comfortable,
Like this.
See?
Simple enough,
Right?
I typically inhale for a count of four and then I hum for about six to eight counts.
Okay,
Let's try it together.
Take a gentle inhale through your nose.
And exhale with a soft hum.
Beautiful.
Again,
Inhale.
And exhale hum.
Remember,
There's no right or wrong way to do this practice,
And there's no need to force anything.
Just do what feels comfortable.
Okay,
Let's do another five more rounds of breathing and humming together.
Make sure you're comfortable and you can close your eyes or keep them open,
Whatever you prefer.
Okay,
Ready?
Let's begin.
Inhale.
Last one,
Inhale.
Now allow your breath to return to its natural rhythm and you can open your eyes if they were closed.
Take a moment to notice how you feel.
Hopefully you're feeling a little more calm and connected to your body.
And if you don't notice a huge difference,
That's okay too.
This is just another practice you can add to your toolkit that's a little different than typical breathing practices.
And remember,
When your anxiety starts to spiral,
Sometimes you can start with something as simple as your next breath.
Thanks so much for watching and I'll see you in the next video of my anxiety series.
Take care.
See you next time.
