Community Update (4/15/25)

Wellness

Good Vibrations, or the Power of Sound

By Joan M Smith

How does sound, especially the resonance of our own vocalizations affect us? From early infancy (and even in utero) we experience the calming effects of a caretaker’s humming, singing, speaking in a low, soothing manner while our bodies are pressed against theirs. This “vibration” calms us and puts us to sleep; it slows our breathing, heart rate, and relaxes our nervous system. But these vibrations continue to have this effect all through our lives. As adults we all have our favorite “calming music”, and can now create it ourselves. How does this work? Perhaps in a similar manner to White Noise.

National Institutes of Health (NIH) report on research that shows differences in patterns of brain activity between when an individual’s attention is focused and when the mind wanders. The pattern of unfocused activity is referred to as default mode. When and individual is focused on something in particular, their brains disengage from the default mode and activate other brain networks. (Dr. Marc H. Bornstein, Child and Family Research Section, Eunice Kennedy Shriver National Institute of Child Health and Human Development). This would mean that at bedtime when we listen to White Noise, that steady vibrating, humming sound from a white noise machine, our brains unfocus and we then are able to go to sleep.

I recently wrote a piece about the pleasures and benefits (physical, mental, spiritual) of singing in groups. With a plug for Encore Creativity for Older Adults (Encorecreativity.org), I pointed out the mental uplift that participants report experiencing when singing and rehearsing with a group. And newer studies show additional benefit. An article by Steven Morris in The Guardian (March 24, 2025) describes a pioneering project by the Welsh National Opera with the National Health Service Wales which found that singing and music can help people suffering with persistent pain. Results showed that singing and breathing exercises lead by vocal experts substantially eased pain symptoms. Group sessions were conducted by Zoom with mics turned off, and participants were encouraged to “sing their hearts out”. Some participants who were in such persistent pain that they could not leave their houses now began to venture out and join singing groups in person. Leaders were not totally surprised by the reports, as “singers have always known singing makes us feel good”, however criteria for the study did not include being a singer!

Other vocalizations have also been shown to have benefits. Asha Dore writing in the Washington Post (April 1, 2025) underlines the power of voice. She is a clinical speech-language pathologist whose work involves supporting people with communication and voice disorders, some related to stroke, head and neck cancer, and other medical problems. She coaches people to use effective voice work for self-soothing, by using deep, slow breathing and controlling our vocal folds, aka vocal cords. These cords, two bands of tissues in our larynx (voice box), are open as we breathe, but clap together to allow us to speak or sing. When closed, the air flowing past them causes vibrations or sound. Dr. Dore refers to a 1990’s researcher, Stephen Porges, who developed the polyvagal theory, which links nervous system relaxation to our breath, heartbeat, digestive system, and VOICE. Highlights of the theory’s use points to vocalizations such as singing, humming, chanting, which will elicit a parasympathetic response in our nervous system which enables us to rest, digest, and restore.

Humming is the easiest starting point, and research shows it can help you relax. One study compared the calming effects of humming, exercise, and sleep; humming resulted in the lowest stress index for participants, with positive cardiovascular, respiratory, and psychological effects. Other studies showed that humming, chanting, and singing can have positive effects on brain control of mood, anxiety, cognition, and memory. 

Here is an invitation to try vocalizing. Start with “focused humming”. Close your lips and begin with a three-to-four second inhale through your nose. Try to hum for 10 seconds.  Repeat this for a few minutes, then do this a few times a day for best results to relax and de-stress. Then, progress to chanting; as you exhale in your hum, open your mouth and make an “ah” sound, trying out different sounds and feeling the resonance in your chest and throat. And progress to singing; to reduce stress use breath and relaxation with no straining. Doing these things in community can form bonds and increase the rewards!