Welcome to Day 8 of the Nervous System Reset here on Insight Timer,
Where you'll learn how your nervous system responds to stress and how to calm it when life starts to spiral.
Let's jump into today's session.
Hello,
And welcome to Day 8 of Insight Timer's Nervous System Reset Challenge.
We are Ada and Nathan of Wakes.
Today's practice uses humming,
A simple form of vocal vibration to support nervous system regulation.
When we hum,
Gentle vibrations move through the throat,
Chest,
And face,
Providing sensory input which stimulates the vagus nerve and can be interpreted by the nervous system as soothing and stabilizing.
This can help the body soften out of stress and move toward calm.
For this practice,
You don't need to be a singer.
There's no need to hum loudly or for a long time.
Even soft sounds and short sessions can be beneficial.
You don't need to worry about singing the right notes or how you sound.
It's not a performance,
And we don't need to try to create any particular feeling or mood.
All you need to do is find your voice and let the vibrations guide your internal state toward comfort and ease.
If at any point humming doesn't feel comfortable,
You're welcome to rest,
Return to quiet breathing,
Or simply listen and feel the vibrations.
So let's begin.
Take a moment to settle into your body.
Notice where you're supported,
Your feet on the floor or your body resting on a chair or cushion.
Allow your jaw to soften,
Let your lips rest gently together.
Take one easy breath in and a slow natural breath out.
Inhale again,
And on the exhale,
Just let some sound come out as you sigh.
Let's do that one more time,
Inhaling and exhaling.
After the next inhale,
We'll find a hum.
Each time you come to the end of a breath,
Inhale deeply and hum again.
Feel free to explore and find a note that feels good in your body.
It might be a low note.
Or a high note.
Or somewhere in between.
Try out a few different tones to find your sweet spot.
You can slide from low to high and back down to find something that feels resonant and comfortable for your vocal cords.
As you start to feel more comfortable,
Find a place in your range that feels right.
You might like to continue humming a single note.
Explore changing the note.
Or get creative,
Adding a simple melody.
Find the expression that feels authentic and keeps your awareness fully engaged in the practice.
When you feel ready,
Allow the humming to gently come to a close.
Let the sound dissolve and rest in the quiet that remains.
Take a moment to notice how you feel.
Perhaps a sense of warmth,
Tingling,
Resonance.
Or a feeling of ease and space in your breath and body.
Do you notice a shift from how you felt before the session?
If it's a subtle change,
Or you're not sure if anything shifted,
That's okay too.
Regulation often comes in small,
Quiet steps,
And every time we take a moment to reset,
We create an opening that interrupts the patterns of compounding stress.
If you enjoyed this experience,
Be sure to come back and practice with us again.
We sing in many of our tracks here on Insight Timer,
And it can be a fun and powerful practice to join in and hum along.
Humming is a practice you can return to anytime,
While resting,
Walking,
Or whenever your system feels a bit overwhelmed.
Tomorrow in the challenge,
You'll explore gentle self-massage to offer the nervous system a steady,
Reassuring sensory reset.
Thank you for practicing with us today,
And enjoy the rest of the challenge.
