Our world has become almost too connected, and the result is that we’re aware of information we were never meant to hold. This presents a hurdle to being present, which puts our minds “out there” and we often miss what’s going on right in front of us.
News cycles pump out information 24/7, often highlighting the most alarming and distressing events. Our brains, wired for survival, naturally latch onto these threats (and often these threats have been amplified to get ‘clicks’), triggering a cascade of stress hormones and anxious thoughts. It’s easy to get caught in a loop of worry, replaying worst-case scenarios and feeling overwhelmed. As leaders, executives, and professionals, we carry the weight of responsibility, often amplifying this internal pressure. And for those of us who are natural overthinkers (like myself!), the mental noise can be deafening.
The Reactivity Trap
The challenge lies in our tendency to re-act rather than respond. We see a disturbing headline and immediately feel a surge of anxiety, perhaps sharing it with others, further fueling the collective unease. This constant reactivity intensifies the stress, both individually and collectively. So, how do we break this cycle? How do we find a moment of peace amidst the storm?
The Power of Hum
I’ve found a simple yet incredibly powerful tool that has helped me immensely: humming. Yes, humming. It might sound too simple, but the science behind it is compelling. Humming stimulates the vagus nerve, a critical component of our parasympathetic nervous system – the body’s natural calming mechanism. Think of the vagus nerve as your internal reset button. When activated, it helps to slow your heart rate, lower blood pressure, and ease respiration, effectively counteracting the effects of stress.
Resmaa Menakem, in his profound work My Grandmother’s Hands, explores the impact of trauma and the importance of somatic practices for healing. He emphasizes the connection between our bodies and our emotional well-being, highlighting how trauma can become lodged in our nervous systems. Humming, as a somatic practice, offers a direct pathway to regulate this nervous system activity. It’s a way to gently nudge ourselves out of the “fight or flight” response and back into a state of calm.
Think about it: when you’re truly relaxed, perhaps listening to soothing music or enjoying a peaceful moment in nature, you might unconsciously hum or sigh. It’s a natural response to a state of ease. We can consciously harness this natural tendency to create a sense of calm even in the midst of a stressful day.
Humming for the Overthinker (and Most Everyone Else!)
For overthinkers like myself, humming has been a game-changer. Lately, I’ve been making space in the evenings with my guitar to make up tunes and then finding the corresponding “hum” to go along with the chords. It’s been awesome! It interrupts my thoughts and puts my body back into a state of calm. The physical sensation of the vibration in my chest and throat acts as an anchor, grounding me in the present moment. It’s a gentle reminder that I have the power to regulate my internal state, even when the external world is often chaotic.
This practice is particularly valuable for leaders and managers. In high-pressure environments, the ability to remain calm and centered is essential for effective decision-making and leadership. Humming can be a quick and discreet way to de-stress before a big meeting, manage anxiety during a difficult conversation, or simply find a moment of peace amidst a busy day. It’s a tool you can use anytime, anywhere, without needing any special equipment or preparation.
Here’s how to incorporate humming into your daily routine:
- Find a quiet space: Even a few minutes will make a difference.
- Close your eyes: This helps to minimize distractions and focus on the sensation of humming.
- Take a deep breath: Inhale slowly and exhale completely.
- Begin to hum: Choose a comfortable pitch and hum gently, feeling the vibration in your chest and throat. You can even experiment with different pitches and tones. You can choose your favorite song if you like. Close your eyes and go for it.
- Focus on the sensation: Pay attention to the way the humming feels in your body. Let the vibration wash over you.
- Continue for a few minutes: Even a short humming session can be beneficial.
- Notice how you feel: After humming, take a moment to observe your state of mind and body. You should feel a sense of calm and relaxation.
- Move ahead: Once you’ve centered yourself, then you can better be a steady presence in whatever you are doing next. My belief is that we reproduce who we are, so calm yourself and you’ll probably find a calmer environment eventually.
Reclaim Your Calm
Start small. Even a few humming sessions throughout the day can make a significant difference in your overall stress levels. Experiment with it, find what works best for you, and make it a regular part of your self-care routine.
In a world that constantly demands our attention and often leaves us feeling overwhelmed, the simple act of humming can be a powerful tool for reclaiming our calm. It’s a reminder that we have the ability to regulate our nervous systems, to choose our responses, and to find peace even in the midst of the storm. It’s a practice I highly recommend, especially for my fellow overthinkers and those navigating the pressures of leadership in today’s complex world. Give it a try, and see how the power of the hum can bring a little more peace into your life.
Go Deeper
If you’d like to learn more, consider joining our next Leadership Renewal Collective. We’re currently covering this subject. Click here to learn more.