Sound and nervous system regulation

Sound has a profound effect on the nervous system. It can soothe, stimulate, or shift our physiological and emotional state, depending on its tone, rhythm, and frequency. This makes sound a powerful tool for regulation, healing, and stress relief, especially in somatic and trauma-informed practices.

Sounds that involve vocalization (like humming, chanting, or singing) can directly stimulate the vagus nerve, which plays a central role in nervous system regulation and emotional balance. The practices of mantra, and sounding in yoga or Continuum can assist with vagus nerve stimulation. Benefits can include increased vagal tone which can assist with better stress recovery, improved mood and emotional resilience, and enhanced connection with self and others.

For example, Humming Bee Breath (Bhramari Pranayama) is a powerful and simple yogic breathing practice known for its calming effect on the nervous system. Bhramari Pranayama is a yogic breath technique that involves making a gentle humming sound (like a bee) on the exhale. The vibration created during humming soothes the brain and nervous system, making it an effective tool for reducing stress, anxiety, and mental chatter.

The word "Bhramari" comes from the Sanskrit bhramar, meaning "bee."

The humming sound stimulates the vagus nerve, which helps shift the body into a parasympathetic (rest and digest) state.

1. Reduces Stress & Anxiety
   The sound vibration calms the amygdala (fear center in the brain) and reduces sympathetic nervous system activation (fight/flight).

2. Improves Focus & Mental Clarity
   By quieting mental noise, this practice supports concentration and introspection, ideal for meditation and emotional regulation.

3. Balances Hormones & Lowers Blood Pressure
   The calming breath and sound may reduce cortisol and help regulate blood pressure and heart rate.

4. Releases Tension in the Head, Neck & Face
   Vibrations resonate in the sinuses, throat, and chest, helping to soothe headaches, jaw tension, or emotional overwhelm.

How to Practice Humming Bee Breath

1. Sit comfortably with your spine upright. Close your eyes.

2. Gently close your ears with your thumbs (or leave them open if that’s more comfortable).

3. Place your fingers lightly over your eyes or cheeks (optional for deeper focus).

4. Inhale gently through the nose.

5. On your exhale, hum softly like a bee—keeping your mouth closed.

6. Feel the vibration in your face, skull, and chest.

7. Repeat for 5–10 rounds, staying relaxed.

Focus on making the sound smooth, soft, and extended. No straining.