Does Humming Help Anxiety: Anxiety Coping Strategies

August 8, 2025

Authored by: Taylor Shaw, B.S.

Edited by: Kristian Concepcion, AMFT

Humming, also known as Simple Bhramari Pranayama or “bee breath,” has been known to have various positive attributes and effects on the body’s stress levels, blood pressure, heart rate variability, and more. Recent studies of heart rate variability (HRV) have proven that producing a humming sound, by activating and enhancing the parasympathetic nervous system and slowing the sympathetic nervous system, can be an effective stress buster.¹ Increased heart rate variability can have numerous beneficial effects, increasing focus and attention, enhancing the quality of life and cardiovascular and lung parameters, and improving baroreflex function.²

Humming a favorite song can also have an impact through the sound vibrations; the resonance of humming can help reduce pain, especially when the sound vibration is directed toward discomfort in the body.³ Additionally, because it’s a physically stimulating task, humming can be grounding, helping an individual struggling with anxiety to connect to his or her own physical body and the present moment, releasing endorphins and reducing emotional stress. Incorporating humming into a daily routine can help lower stress levels and cortisol levels to reduce anxiety overall.

If you’re struggling with anxiety, you can read more about coping strategies below, or call today to connect with our compassionate admissions team and learn more about anxiety treatment facilities. AMFM Mental Health Treatment has over a decade of experience helping people overcome their anxiety through therapeutic care, toolkits of resources, and coping strategies.

Additional Anxiety Coping Strategies

From practicing humming and breathing exercises to incorporating regular self-care into your daily routine, there are a number of ways an individual can reduce anxiety and provide stress relief.

Humming

In addition to the benefits of humming listed above, humming enhances nasal nitric oxide, sterilizing the air we breathe and boosting arterial oxygenation, ultimately reducing blood pressure.⁴

Belly Breathing

Belly breathing is a type of diaphragmatic breathing that aims to activate the parasympathetic nervous system to calm the body. Belly breathing is different from deep breathing because it focuses on activating the diaphragm, rather than simply forcing air into the lungs.

Box Breathing

Breathing exercises like box breathing, which emphasize all parts of your breath, or the 4-7-8 method, may help you in moments of anxiety. Additionally, it’s good to try and practice these types of breathing exercises even when you are not actively experiencing anxiety, to make them easier when you’re in need. It may sound silly, but breathing practice can make for better wellness in everyday life. The box breathing method is a Wim Hof technique that’s often more effective in moments of anxiety than deep breathing. The box breathing technique recommends that you inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Another helpful method that activates the vagus nerve is the 4-7-8 breathing method: breathe in for 4 seconds, hold for 7, breathe out for 8.⁵

Grounding

When experiencing a panic attack, many psychologists have found that it’s more effective to emphasize grounding over deep breathing–mind over matter. Grounding techniques can be helpful to break the cycle of anxious thoughts when you or your loved one might feel an anxiety attack coming on. One simple but effective grounding technique is the 5-4-3-2-1 method: name five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste. This practice can help you acknowledge your surroundings and get you out of your head’s negative thought cycles.⁶

Physical Stimulation

Physical stimulation can help you to jump start your body out of the fight-or-flight physical response of anxiety. Taking a cold shower, splashing your face with cold water, tasting sour candy, going for a run (and other types of physical activity) are all ways to trick your body into remembering that it is in a safe place.

Expressive Arts

Wellness activities like yoga, journaling, making playlists, art therapy and more can help build the mind-body connection through a more holistic healing process.

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What is Anxiety?

Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure; it’s considered a future-oriented, long-acting response broadly focused on a diffuse threat.⁷ Anxiety disorders can include but are not limited to:

Panic Disorder
Generalized Anxiety disorder
Agoraphobia
Specific Phobias
Social Anxiety Disorder (social phobia)
Post-traumatic Stress Disorder
Obsessive Compulsive Disorder
Separation Anxiety Disorder

Symptoms of Anxiety:

Panic Attack
Hyperventilation
Excessive Worry
Shortness of Breath‌
Muscle Tension
Chest Tightness
Obsessions and Compulsions
Heart Palpitations
Increased Heart Rate

An estimated 31.1% of U.S. adults experience any anxiety disorder at some time in their lives, and approximately 31.9% of adolescents struggle with any anxiety disorder.⁸ If you or your loved one are struggling with the physical symptoms of anxiety and looking for effective treatment, don’t hesitate to reach out to AMFM Mental Health Treatment to begin your mental health recovery process today.

More about Panic Attacks

People who live with panic disorders or anxiety disorders may experience panic attacks. Panic attacks can be triggered by anything, really, but are often a result of anxious rumination. A panic attack may feel like nausea, breathlessness, or lightheadedness in the moment, but again, these anxious feelings are usually a result of cognitive distortions, rather than proportionate fears to one’s surroundings. If you or a loved one are struggling with panic attacks or anxiety feelings, there are ways to remind your body that it is in a safe place.

For example, when stuck in a cycle of anxious overthinking, you or a loved one may feel nauseous. However, eating some food and drinking some water can help break that anxious cycle–rest and digest. Following the hypothetical bear example: eating in a moment like this tells your body that it’s safe…you wouldn’t be eating a meal if a bear were in the room, you’d be running! There are a variety of ways to reduce anxiety in your daily life.

What is Anxiety Mental Health Treatment Like?

In a mental health treatment center, the day-to-day may vary depending upon your diagnoses and personalized treatment plan, but it will often consist of some combination of individual therapy sessions, group therapy sessions, psychiatry services, and more. AMFM Mental Health Treatment combines holistic and evidence-based mental health services in order to help each person overcome their particular obstacles and mental health conditions for greater overall well-being.

Group Therapy

Group therapy sessions can be used to help provide structured times to help you understand that you are not alone in your struggles, offering peer support, and the reminder that others are also walking through these challenges. At the same time, groups provide guidance from qualified mental health professionals, with suggestions and communication from psychologists with specialized backgrounds. These groups can span a variety of backgrounds, including but not limited to art therapy, somatic therapy, and narrative therapy.

Cognitive-Behavioral Therapy (CBT)

Cognitive-Behavioral Therapy (CBT) is a form of therapy that’s focused on restructuring and reprogramming maladaptive and negative thought processes. Psychologists are trained to help adults and young adults change their cognitive and emotional processes in order to outgrow maladaptive coping mechanisms.

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is most commonly referred to as “talk therapy,” and is designed to help process emotions. Qualified professionals offer psychological therapy to move forward with healthy ways of engaging in interpersonal relationships and alleviating physical and emotional distress.

Eye Movement Desensitization and Reprocessing Therapy (EMDR)

EMDR Therapy is a renowned method of reprocessing most often used in trauma therapy. By activating the prefrontal cortex through a series of bilateral stimulation, qualified professionals can lead you through traumatic experiences, helping you to alleviate the distress symptomized by trauma.

Crisis Intervention and Stabilization Services

A crisis is defined by the National Library of Medicine “as an overwhelming event, which can include divorce, violence, the passing of a loved one, or the discovery of a serious illness.”⁹ The goal of crisis intervention is to provide safety and reduce any potential harm to an individual undergoing a crisis.

Family Therapy

AMFM Mental Health Treatment offers family therapy through virtual family support groups that provide a dedicated time for families to engage in supportive and constructive interactions, fostering stronger relationships, and enhancing the overall treatment experience. Recovery takes a village, and it’s often helpful for family members to be involved in behavioral growth.

Additional Mental Health Disorders for Treatment

AMFM Mental Health Treatment has extensive experience treating a variety of mental health conditions–through evidence-based therapies, support groups, mental health resources and more–including but not limited to the following:

Generalized Anxiety Disorder
Depression
Eating Disorders
Obsessive Compulsive Disorder (OCD)
Post-Traumatic Stress Disorder (PTSD)
Crisis & Traumatic Events
ADHD
Bipolar Disorder
Mood Disorders
Panic Disorder / Panic Attacks
Psychosis
Phobias
Schizophrenia

Recovery can feel isolating; mental health programming can provide treatment options and mental health benefits to help you or your loved one as you move forward.

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Citations

Trivedi G, Sharma K, Saboo B, Kathirvel S, Konat A, Zapadia V, Prajapati PJ, Benani U, Patel K, Shah S. Humming (Simple Bhramari Pranayama) as a Stress Buster: A Holter-Based Study to Analyze Heart Rate Variability (HRV) Parameters During Bhramari, Physical Activity, Emotional Stress, and Sleep. Cureus. 2023 Apr 13;15(4):e37527. doi: 10.7759/cureus.37527. PMID: 37193427; PMCID: PMC10182780.

How humming can help anxiety and is good for your health. (n.d.-c). https://www.oprahdaily.com/life/health/a45574931/humming-health-benefits/

Cleary, G. (2024, February 6). The humming awakening: Unlocking a daily melodious path to self-care. Rolling Stone. https://www.rollingstone.com/culture-council/articles/humming-for-self-care-tool-for-leaders-toolboxes-1234956725/

Vagus nerve breathing. Wim Hof Method. (n.d.). https://www.wimhofmethod.com/vagus-nerve-breathing

Smith, Sara. “BHP Blog – Behavioral Health Partners (BHP).” BHP Blog – Behavioral Health Partners (BHP) – University of Rochester Medical Center, 10 April 2018, https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety. Accessed 9 April 2025.

“Anxiety.” American Psychological Association, https://www.apa.org/topics/anxiety. Accessed 8 April 2025. https://www.apa.org/topics/anxiety#:~:text=Anxiety%20is%20an%20emotion%20characterized,the%20APA%20Dictionary%20of%20Psychology

“Any Anxiety Disorder – National Institute of Mental Health (NIMH).” National Institute of Mental Health, https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder. Accessed 8 April 2025.https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

MA, Carlberg K. “Crisis Intervention – StatPearls.” NCBI, 24 April 2023, https://www.ncbi.nlm.nih.gov/books/NBK559081/. Accessed 20 February 2025.