Menopause is a natural part of life for many women, but it often comes with some pretty tough symptoms. From hot flashes, night sweats, anxiety, mood swings to sleep disturbances and hair loss. These changes can really affect how you feel day-to-day. While hormone replacement therapy (HRT) and lifestyle changes can help, there’s a simple tool you may not have considered yet, humming. Yes, that little sound you might make when you’re happy or lost in thought has a range of benefits that can offer relief from menopause symptoms. And the best part? It’s backed by science!

How does humming work?

Humming is more than just a calming sound; it actually triggers physiological responses in your body that can help soothe menopausal discomfort. When you hum, it activates the vagus nerve, one of the longest nerves in your body that runs from your brain to your gut. The vagus nerve plays a major role in regulating the parasympathetic nervous system, which helps calm your body’s stress responses. So, when you hum, you’re giving your body a little “reset,” bringing it back to a calmer state.

Benefits of humming for menopause symptoms

Here are some ways where humming can help relieve those pesky menopause symptoms:

1. Reduces Stress and Anxiety

During menopause, hormonal fluctuations can lead to increased anxiety, mood swings, and general stress. Humming, especially combined with deep breathing, triggers the “relaxation response” by stimulating the vagus nerve. A 2018 study found that vagus nerve stimulation can significantly reduce symptoms of anxiety and depression. Humming is like a mini, non-invasive way of stimulating this powerful nerve!

2. Improves Sleep Quality

Many women report sleep disturbances during menopause, from night sweats to insomnia. Humming can help with that, too. A 2019 study published in the journal Psychophysiology found that engaging in activities that promote vagus nerve activity, such as humming or chanting, can i mprove sleep quality by promoting a sense of calm and reducing the body’s fight-or-flight response.

3. Regulates Blood Pressure and Heart Rate

Did you know that humming can help keep your heart and blood pressure in check? Menopausal women often experience an increase in blood pressure due to lower oestrogen levels. A 2017 study demonstrated that breathing exercises combined with humming help reduce blood pressure by promoting nitric oxide production, which relaxes blood vessels. Lower blood pressure means less stress on your heart, making you feel more relaxed and centred.

4. Helps with Hot Flashes

Hot flashes are perhaps the most iconic symptom of menopause and one of the most frustrating. Humming might help here, too! According to a study published in Menopause: The Journal of The North American Menopause Society in 2021, relaxation techniques, including deep breathing and sound-making exercises like humming, help regulate body temperature and reduce the intensity of hot flashes. While humming won’t stop hot flashes altogether, it could reduce the frequency and severity of hot flashes.

5. Boosts Mood and Mental Clarity

Feeling foggy or down during menopause? Humming might give you a mental lift. Studies suggest that humming can release endorphins, the “feel-good” hormones, as well as increase nitric oxide production in the nasal passages, which helps clear the mind and boosts mood. A study in Frontiers in Human Neuroscience (2020) linked improved nitric oxide levels to better mental clarity and emotional balance.

6. Reduce Inflammation, Relief Joint Pain

A new study in Brain, Behaviour, and Immunity (2024) from researchers at The Feinstein Institutes for Medical Research suggests that stimulating the part of the brainstem where the vagus nerve starts could help lower inflammation, potentially offering some relief for joint pain, a common symptom of menopause.

How to incorporate humming into your routine

The beauty of humming is that it’s incredibly easy to incorporate into your day. You don’t need any special equipment or even much time. Here are a few simple ways to get started:

Morning Humming Meditation: Before you start your day, sit quietly for 5-10 minutes and hum softly while breathing deeply. Focus on the vibrations and the calming effects they bring.
Pre-sleep Humming: If you have trouble falling asleep, hum gently for a few minutes while lying in bed. Pair this with slow, deep breaths to relax your nervous system.
Humming During Hot Flashes: Next time you feel a hot flash coming on, take a moment to pause, breathe deeply, and hum. It won’t make the hot flash disappear, but it can help you manage the stress and anxiety that often accompany it.
Group Humming or Chanting: If you enjoy social activities, consider joining a yoga or meditation group that incorporates chanting. Group humming can amplify the calming effects and provide a sense of community and support.
Vagus Nerve technology: Wellbeing technology such as Sensate or Pulsetto work by mimicking the action of humming and singing and vibrating the vagus nerve to activate the parasympathetic nervous system.

What does the science say?

The science behind humming’s benefits for menopause is still emerging, but the research on the vagus nerve and relaxation techniques is strong. The 2018 study on vagus nerve stimulation highlights how this form of self-care can reduce anxiety and improve overall mood.

Another 2019 study links vagus nerve activity with better sleep, which is crucial for managing menopause symptoms. Moreover, the connection between nitric oxide production from humming and its ability to lower blood pressure has been documented in research from 2017, showing the potential for humming to help with cardiovascular symptoms.

Final thoughts on humming

Menopause can feel like an overwhelming storm of symptoms, but it doesn’t have to be. Simple, accessible tools like humming can make a meaningful difference in managing stress, improving sleep, and even easing those dreaded hot flashes. Plus, it’s something you can do anytime, anywhere. So next time you’re feeling overwhelmed or experiencing menopause discomfort, take a deep breath and hum your way to relief!

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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf

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