Boost Immunity and Release Stress

10 minute miracle breath reduce stress yoga therapy Oct 01, 2021

Welcome to another "Ten Minute Miracle" practice.  Take 10 minutes out of your day to re-set, unwind, and boost your immune system

Today we focus on humming

Get comfortable, sitting with an upright and open posture.  Inhale and then hum for your exhale.  Only exhaling for as long as is comfortable for you.  Hum for 9 breaths.

You will feel the vibrations of the sound in your throat and chest.  You may even begin to notice the vibrations in the back of your head and neck and further still, throughout your body.

It may seem strange to hum out loud, especially if you are not used to doing so.  But I encourage you to give it a go.  Practice at home when no one is listening.  Don't worry about the length of your hum, allow it to naturally flow as you take a long, slow exhale, only breathing out for as long as is comfortable for you without effort or exertion.  If you experience any dizziness then please stop and return to your natural breath. 


Consciously humming serves a few very important functions in yoga therapy and this information is also backed by science:

  • Using “brahmari” (or bumble bee/humming breath) can help prepare us for meditation, and create a sense of stillness in the busy mind
  • Humming aids the nasal passages by improving airflow and helps keep sinuses healthy
  • Humming produces nitric oxide in the nasal passages which helps reduce inflammation and pain
  • Nitric oxide is a neurotransmitter essential for general wellbeing and health
  • Nitric oxide is linked to improved immune function (so important as we live in these times) and helps us to relax muscle tension
  • Brain scans show that when we chant OM (which has a long hum at the end) the areas of the brain that are active when we are depressed significantly reduced in activity
  • Researchers believe that humming (or chanting OM) stimulates the vagus nerve which sends signals to the brain, dampening feelings of depression, anxiety and stress, increasing feelings of calm and balanced emotions
  • Humming reduces stress and blood pressure, and increases melatonin production (Melatonin is a hormone that the pineal gland produces at night and plays a major role in the quality of our sleep)
  • Humming releases feel good endorphins and helps to create new pathways in the brain.

Nitric oxide is an enzyme that is found in our endothelial cells (these cells line every blood vessel in our body).  When we hum, or take long slow steady breaths through the nose, nitric oxide is created in the nasal passages.   

Want to learn more about mudras, breath awareness, meditation and yoga?  Join the Empowered Women's Wellness Portal - a monthly membership where you can access this and so much more. 

*Please note that you should cease doing anything that causes pain, discomfort, dizziness or lightheadedness.  Use your common sense when practicing any physical movements , seated practices, or meditations.




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