Humming for Health: A Simple Sound Can Transform Sleep & Breathing

Welcome back to Beyond Breathing, the podcast for everyone who breathes and sleeps. I’m your host, Lancette VanGuilder. 

Today we’re exploring one of the simplest, most powerful—and surprisingly overlooked—tools for better breathing and sleep: humming. 

Yes, that sound we often associate with boredom, daydreaming, or your favorite tune stuck in your head… turns out, it’s a biological superpower. And for people dealing with sleep apnea, snoring, or disordered breathing, humming might be a game-changer. 

Sit back and listen in, or hum along, as we explore the healing power of humming. 

Let’s start with the science. 

When you hum, you’re not just making a sound—you’re creating a vibration that resonates throughout your airways, nasal passages, and sinuses. This does three big things: 

1. Boosts nitric oxide production. 

Nitric oxide is a natural gas your body produces that helps open up blood vessels, reduce inflammation, and improve oxygen delivery. Studies show humming can increase nitric oxide levels by up to 15x compared to quiet breathing. 

2. Improves nasal airflow. 

Many people with sleep apnea or disordered breathing are “mouth breathers.” Humming helps keep the nose engaged, encouraging nasal breathing, which is healthier for sleep and airway stability. 

3. Activates the vagus nerve. 

Humming stimulates the parasympathetic nervous system—the “rest and digest” side—helping you feel calm, lower heart rate, and reduce stress before sleep. 

So how does this tie to sleep apnea and disordered breathing? 

• In sleep apnea, the airway collapses or becomes blocked. Stronger, healthier airways mean less collapse. Humming can actually strengthen the muscles of the throat and soft palate, creating more tone and stability. 

• Humming also promotes nasal breathing, which reduces airway resistance and snoring. 

• Some early research suggests regular humming exercises may reduce apnea-hypopnea events by improving airway function and oxygenation. 

Think of it like a natural, no-cost, built-in airway workout. 

The benefits don’t stop at sleep. Regular humming may: 

• Reduce sinus infections and congestion by improving nitric oxide circulation. 

• Improve blood pressure and circulation through better oxygen exchange. 

• Calm anxiety and stress—important because high stress makes sleep apnea worse. 

It’s a beautiful example of how something so simple can ripple across your entire body. 

Now, you might be wondering—is humming right for me or my family? 

Here’s who may be a good candidate: 

• For Adults: 

o Loud, chronic snoring 

o Waking up gasping for air or choking 

o Morning headaches 

o Brain fog, poor concentration, or excessive daytime sleepiness 

o High blood pressure or cardiovascular issues linked to sleep apnea 

• For Children: 

o Restless sleep or unusual sleeping positions (like sleeping on the stomach with bottom in the air) 

o Mouth breathing or frequent stuffy nose 

o Teeth grinding or jaw clenching at night 

o Hyperactivity, mood swings, or trouble focusing at school (which can mimic ADHD) 

o Bedwetting beyond the expected age 

For both kids and adults, these signs are red flags that your airway may not be functioning properly during sleep. 

👉 Here’s the key: humming is not a cure for sleep apnea—but it can be a supportive, everyday tool to help strengthen the airway and calm the nervous system. The first step should always be getting tested. 

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