Using Humming to Ground Yourself.
How Your Internal Voice Can Be An Anchor.
By Dr. Gregory Lyons, PsyD, LCPC.
11/5/2025.
Grounding strategies often rely on breathwork, sensory cues, or structured mindfulness. Yet one technique that seems to be gaining renewed attention in somatic and polyvagal discussions is humming. While research is still emerging, clinicians have noted that gentle vocal vibration may support a positive reaction in the decrease of stress responses for some individuals.
Physiologically, humming creates subtle internal vibrations throughout the thoracic cavity, diaphragm, and facial structures. These vibrations may stimulate branches of the vagus nerve, which plays a central role in parasympathetic activation and emotional regulation (Porges, 2011; Kolacz et al., 2019). Some studies suggest that low-frequency vocalizations, such as humming, chanting, or toning, may contribute to relaxation or improved heart rate variability in certain individuals (Basu et al., 2022).
While findings are not conclusive, they may indicate a pathway through which vocal vibration influences autonomic function.
Clinically, humming can serve as a micro-regulation technique. It can be used discreetly in environments where overt grounding skills may feel socially uncomfortable. The gentle resonance may help individuals feel a sense of “inner containment,” supporting interoceptive awareness and interrupting escalating stress patterns. Some clients describe humming as assisting them to “hear themselves on the inside,” which may be reflected in a subjective experience that prompts them to return to the baseline state of functional emotions.
As with all grounding interventions, humming is not universally effective. Sensory sensitivities, cultural associations, trauma histories, or personal preferences may influence its usefulness. Because of this, clinicians may consider introducing humming with invitational language, emphasizing experimentation rather than expectation.
A possible practice sequence includes:
Starting with awareness of breath and muscular tension.
Introducing a soft, sustained hum.
Observing where vibration travels in the body.
Allowing the sound to taper naturally.
Humming produces subtle resonance throughout the thoracic cavity, diaphragm, larynx, sinuses, and facial bones. This internal vibration may stimulate branches of the vagus nerve, which is central to parasympathetic activation — the body’s natural calming system (Porges, 2011; Kolacz et al., 2019). Some emerging research suggests potential benefits involve using Low-frequency vocal tones (like humming and chanting), which may support improvements in heart-rate variability
(Basu et al., 2022).
Cultural Practices.
Across cultures, vocal vibration, rhythm, and breath have been used not only for spiritual identity but also for physiological and emotional regulation. This cross-tradition continuity suggests that humans may have long intuited the stabilizing influence of internal sound, whether this phenomenon is practiced through prayer, chant, or rhythm. In an article written earlier this year that investigates this hypothesis by examining the cultural roots of vocal grounding, called "The Sacred Mind." They include the practice known as the Christian Hesychast tradition, in which a long exhalation phase and a low-frequency vocal tone may naturally engage the vagus nerve, which helps regulate the autonomic nervous system (Porges, 2011). Gregorian & Byzantine Chants use sustained vowel tones in the 60–80 Hz range. These frequencies create resonance through the chest cavity and facial bones, which some researchers suggest may promote vagal stimulation and heart-rate coherence. Indigenous practices use drumming and chanting, which can maintain rhythms around 4–7 Hz, which may align with theta-range brain waves associated with deep meditation (Konvalinka et al., 2011).
Client benefits.
While research is still emerging, clinicians and clients alike have observed that low frequency of vocal vibration may support the down-regulation of stress responses in certain individuals. Humming is quiet, easily accessible, and can be used discreetly, making it a practical option in professional, academic, or public settings where a more visible grounding technique might feel uncomfortable. Humans are resonant creatures. Our bodies respond to vibration in ways that are surprisingly stabilizing. When someone hums, they create a gentle internal frequency that can activate the vagus nerve, slow the heart rate, and soften the physiological tension that often builds during anxiety or overwhelm. Some individuals describe humming as “feeling the sound from the inside,” which may create a sense of inner structure when emotions feel loose or chaotic.
From a therapeutic perspective, humming can serve as a micro-method of re-centering. The vibration of the sound travels through the jaw, chest, and diaphragm — areas that often hold emotional and muscular tension. This awareness can interrupt stress spirals, gently shifting the internal state without forcing change. For some, the experience is similar to anchoring: a way of reminding the nervous system that it can return to baseline. Not every technique works the same for every person, and the effectiveness of humming is still being explored. However, emerging research in somatic therapies and polyvagal theory suggests that low-frequency vocalizations (like humming or chanting) may support regulation by stimulating the parasympathetic branch of the nervous system. These practices have existed in cultural and spiritual traditions worldwide for thousands of years, suggesting a long-standing intuitive understanding of their calming effect. If someone chooses to use humming as a grounding practice, it may help to begin with subtle steps:
Start with awareness. Notice where tension is being held in the chest, shoulders, or
throat.
Choose a gentle tone. A soft, sustained hum tends to create the clearest internal vibration.
Follow the sensation. Observe where the vibration travels, without judgment or expectation.
Let it taper naturally. Humming often becomes quieter over time as the body settles.
This technique can be used privately, without drawing attention, making it useful in workplaces, crowded environments, or moments when more visible coping strategies feel uncomfortable. Some individuals even describe humming as a “secret grounding anchor” — a kind of personal tuning fork that restores internal rhythm. At its core, humming is not about performing a technique perfectly. It’s about connecting with the small, steady vibrations that remind us of our physical presence. This can be interpreted as a quiet dialogue between body and mind. For those seeking a subtle form of self-regulation, humming may be a gentle, accessible option that supports emotional steadiness and mindful awareness.
References.
Basu, A., Sharma, M., & Kumar, N. (2022). Effects of vocal resonance practices on autonomic Regulation: A focused review. Journal of Bodywork and Movement Therapies, 30 (1), 136–144.
Kolacz, J., Kovacic, K., & Porges, S. W. (2019). Vagal pathways and digestive regulation: A Polyvagal perspective. Comprehensive Physiology, 9 (3), 1217–1278.
Konvalinka, I., Xygalatas, D., Bulbulia, J., Schjoedt, U., Jegindø, E., Wallot, S., Roepstorff, A. (2011). Synchronized arousal between performers and related spectators in a fire-walking ritual. Proceedings of the National Academy of Sciences, 108 (20), 8514–8519.
Lyons, G. (2025, October 17). The Sacred Mind. LyonsTherapy.com. https://www.lyonstherapy.com/articles/the-
sacred-mind
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions,
attachment, communication, and self-regulation. W. W. Norton.