In 2025, as the issue of stress becomes particularly acute, Spanish positive psychology expert Ángel García Infantes drew public attention to a simple yet effective relaxation method. He called this technique, known as ‘humming,’ a form of free medicine that’s always at hand.
At its core, humming is the practice of producing a prolonged buzzing sound with your mouth closed while exhaling. Although it may appear unusual at first glance, scientific research confirms the effectiveness of such vibrational techniques, including Buddhist mantras and Vedic chanting. The mechanism is similar to a cat’s purring: vibrations stimulate the vagus nerve, a key regulator of the nervous system. Additionally, the production of nitric oxide increases in the nasal sinuses—a molecule that dilates blood vessels, improving circulation and oxygen delivery to the brain.
This technique is especially relevant under conditions that psychologist Paloma Aleñar describes as ‘ansiedad invisible’ (invisible anxiety). This refers to a chronic state of heightened alertness, which many people don’t even associate with stress. Symptoms may include poor sleep, irritability, difficulty concentrating, and muscle tension. A constant stream of notifications, work deadlines, and high self-expectations keep the sympathetic nervous system in a sustained state of tension. Humming gently helps ‘switch off’ this anxiety mode and transition into a state of calm.
The analogy with cats is no coincidence. These animals purr not only when they are content, but also to promote self-healing. Vibrations in the range of 25 to 150 Hz help regenerate tissues, reduce pain, and even speed up the healing of fractures. For them, it’s a natural self-regulation mechanism. Similarly, when a person practices humming, they are essentially using an inherent tool within the body to restore balance, much like cats do.
To try this technique, simply find a quiet place and sit or lie down in a comfortable position. Take a deep breath through your nose, and as you exhale, produce a low humming sound with your mouth closed. It’s important to focus on the sensation of vibration in the head, throat, and chest. You can practice for 5–10 minutes a day. To enhance the effect, Paloma Aleñar recommends combining humming with the ‘4-7-8’ breathing technique: inhale for 4 counts, hold your breath for 7 counts, and exhale for 8 counts. This helps you relax even more deeply and trains your nervous system to return to a calm state more quickly.
The effectiveness of humming is supported by several studies. Scientific evidence shows that regular practice increases heart rate variability, which is an indicator of a healthy nervous system. It is also associated with reduced cortisol (the stress hormone) levels, improved cognitive function due to better oxygen supply to the brain, and stimulation of serotonin and dopamine production—neurotransmitters responsible for good mood and motivation.
