Seven in ten Brits have let stress overwhelm them… but humming twice a day can make you far more relaxed

Exercising, getting out into nature, singing… they’ve all been touted as ways to relieve stress. But the latest research suggests that all it takes is to hum.

Researchers say that humming twice a day can drastically reduce stress levels, with the news coming after Mental Health Foundation research showed that seven out of ten UK adults have been overwhelmed by stress at some point.

For the new study, 23 men and women – all aged between 18 and 60 – wore a device that measured their heart rate during emotionally-stressful situations, as well as when they exercised, slept and carried out humming sessions.

Each of the sessions involved inhaling for up to four seconds and then exhaling for six to eight seconds while humming.

Data published in medical science journal Cureus shows that the participants were at their least stressed when they were humming – 2.3 times less than during emotional scenarios or exercise, and even 12 per cent less than when asleep.

While it is unclear how humming could be so calming, one theory suggests it triggers the parasympathetic nervous system, which has a soothing effect on the ‘fight or flight’ response that occurs during stressful situations.

‘Our pilot study findings revealed that humming generates the lowest stress,’ said the researchers from Gujarat University, India.

According to experts, stress increases risk of heart attacks, high blood pressure, anxiety, depression, weight gain and headaches. Pictured, stock photo 

‘A regular daily humming routine can help enhance the parasympathetic nervous system. By humming for a duration of at least ten to 15 minutes twice a day, the individual gains several benefits.’

Commenting on the research, Dr Punit Ramrakha, consultant cardiologist at Stoke Mandeville Hospital and Imperial College NHS Trust, linked humming to singing.

 ‘Hum and be healthy,’ he said. ‘Humans have sung together for thousands of years, and regular participation in group singing is associated with benefits across human health.

‘Studies have shown that music and song has beneficial effects on patients with a wide variety of conditions, from Parkinson’s to COPD [chronic obstructive pulmonary disease] and blood pressure.’

According to experts, stress increases risk of heart attacks, high blood pressure, anxiety, depression, weight gain and headaches.