Brief Guided Humming Practice For Inner Stillness

This brief humming practice is designed to help you ground and regulate your nervous system in a simple but powerful way. Before we begin, I offer a few words to welcome you and set the space. Then, we ease into three full minutes of humming, closing with gratitude. Please feel free to follow your own breath and what feels good to you in the moment.

Humming stimulates the vagus nerve, helping to reduce stress, improve focus, and create a sense of inner calm. The vibrations massage your body from within, supporting relaxation, deeper breathing, and emotional balance. Research also reveals that humming increases nitric oxide production in the nasal passages by up to 15 times more than normal breathing. This naturally supports better oxygenation, improves immune function, and enhances respiratory health. Whether you’re seeking a mindful pause in your day or a quick way to reset, this practice invites you to tune into your voice, your breath, and your body’s innate rhythm.
Let’s begin.

Transcript

Good morning and welcome to this gentle practice of awakening through sound and breath.

In today's session we will explore the simple and powerful practice of humming,

A gentle way to connect with your breath,

Your body and inner stillness.

There is no right or wrong way to hum,

Just let it flow naturally.

And before we begin there are three things I would like for you to remember.

Number one,

We come here with an intention to meet ourselves where we are.

Number two,

No matter what kind of thoughts or emotions surface during this practice,

We make a promise to ourselves now to hold them with utter love and acceptance.

And lastly,

We understand that there is no need to change anything in this very moment.

We are here to be present fully with ourselves and whatever transpires.

So let's begin.

Find a comfortable position sitting upright.

Close your eyes or soften your gaze and begin to tune into your natural breath.

Place one hand on your chest,

The other on your belly and with each inhale and exhale,

Just notice the subtle rise and fall beneath your hands.

A reminder of the life and energy moving within you.

Let's take a deep breath together.

Inhale deeply through your nose and exhale with a soft sigh out.

Once more,

Inhale and out,

Releasing any tension or heaviness from your body.

Allow yourself to arrive fully in this moment.

I will begin humming now and you may join me whenever you are ready.

Let the humming gradually fade into silence.

Rest in the stillness and feel the warmth and presence you've cultivated.

Let's take a moment to express gratitude to our voice,

Our breath,

And this new day.

Notice any changes within you and the energy you've awakened.

How are you feeling now?

When you're ready,

Gently open your eyes,

Carrying the sense of connection and balance within you into the day ahead.

Thank you for sharing your voice and presence in this practice.

All my love.

Reviews

✨💖🙏💖✨ A lovely practice to start my day feeling peaceful, calm and centred. I will use this often.
Thank you. 🙏

Wonderful. I really feel fulfilled with a new energy now. 🙏

Remarkable. Relief from predawn ruminating !