4 minutes
Humming Breath | 10 Rounds of Calm and Tone
A simple and powerful breath practice to soothe your nervous system, support sleep, and tone the vagus nerve.
Inspired by Bhramari Pranayama, this guided humming breath practice leads you through 10 rounds of slow nasal inhales and long, steady hums on each exhale. As you hum, the vibration stimulates the vagus nerve and encourages the release of nitric oxide, a naturally occurring gas in the body that supports cellular health and enhances circulation.
This is a grounding breath practice to quiet the mind, ease into rest, and support a deep parasympathetic state.
What to Expect:
- 10 rounds of humming breath
- Slow nasal inhale
- Long hum on the exhale
- Tongue resting gently on the roof of the mouth
- Soft inner focus and vibration
Benefits of Humming Breath:
- Supports nitric oxide release
Humming increases nitric oxide production in the nasal passages up to 15x more than quiet breathing. Nitric oxide supports immune function, dilates blood vessels, improves oxygen circulation, and plays a key role in sleep and relaxation. - Stimulates the vagus nerve
The vibration of humming activates the vagus nerve, a key part of the parasympathetic nervous system. This helps signal safety to the brain, slow the heart rate, and support emotional regulation. - Improves sleep quality
Practicing humming breath before bed calms the nervous system, increases nitric oxide, and prepares the body for deeper, more restful sleep. - Eases anxiety and racing thoughts
The gentle vibration and rhythm help anchor the mind in the body, reduce overactivity, and return you to a state of ease.
When to Practice:
- Before bed for better sleep
- During times of anxiety or mental chatter
- As a short practice to reset the nervous system during the day