Jan 8 • Mind tricks
Scientific benefits of humming (backing up the OM practice)
Strap in, here's a big scientific dump - on the benefits of humming:
My favourite hack = increases nitric oxide production by 15x = relaxing + improved athletic performance.
Physiological Benefits
- Increases nitric oxide production:
- Humming increases nasal nitric oxide production by up to 15-fold compared to quiet exhalation (Weitzberg & Lundberg, 2002).
- Nitric oxide has antimicrobial properties and improves oxygen uptake (Lundberg et al., 2003).
- Improves respiratory function:
- Enhances sinus ventilation and clearance (Maniscalco et al., 2003).
- May help prevent and treat chronic rhinosinusitis (Eby, 2006).
- Affects cardiovascular system:
- Lowers heart rate and blood pressure (Bhimani et al., 2011).
- Improves heart rate variability, indicating better stress resilience (Trivedi et al., 2023).
- Stimulates the vagus nerve:
- Activates the parasympathetic nervous system, promoting relaxation (Chang et al., 2021).
- May improve vagal tone, benefiting overall health (Gerritsen & Band, 2018).
Neurological and Cognitive Effects
- Alters brain activity:
- Increases theta wave activity, associated with relaxation and improved cognition (Kuppusamy et al., 2023).
- May enhance alpha wave activity, linked to creativity and reduced anxiety (Vialatte et al., 2009).
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- Potential cognitive benefits:
- Improved cognitive control and response inhibition (Pramanik et al., 2010).
- Enhanced attention and memory (Joshi et al., 2018).
Psychological and Emotional Benefits
- Stress reduction:
- Significantly lowers stress index compared to other activities, including sleep (Trivedi et al., 2023).
- Activates the parasympathetic nervous system, promoting relaxation (Chang et al., 2021).
- Mood enhancement:
- May reduce symptoms of depression and anxiety (Kanchibhotla et al., 2020).
- Promotes overall sense of well-being (Goldman & Goldman, 2017).
Practical Applications
Potential therapeutic use:
- As a complementary treatment for respiratory conditions (Eby, 2006).
- For stress management and relaxation techniques (Trivedi et al., 2023)
- Accessibility:
- Simple, cost-free technique that can be practiced anywhere (Lai, 2021).
- No known significant risks or side effects for most individuals (Lai, 2021).
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Scientific benefits of humming (backing up the OM practice)
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