Sounding for Anxiety Relief

Singing - a great example of Sounding for Anxiety Relief

Welcome to another simple, natural, free and easy anxiety management tool that life already gave us – using sound to activate the parasympathetic nervous system to bring us back to the rest, repair and digest state, relieving the sensations of anxiety.

This post looks at a range of vocal sounding tools, all of which are effective in nourishing the nervous system and alleviating anxiety.

The field of sound healing or vibrational therapy is one that is growing in popularity and with good reason. While there are many different kinds of sound healing, utilising various instruments and different specific frequencies, this article will explore how we can gain benefit from generating sound with our own vocal chords.

Sighing, laughing, crying, toning, moaning, singing, humming, gargling, chanting, yawning and even just speaking, are all examples of sounding that we can utilise to energise the brain, stimulate the vagus nerve and activate the parasympathetic nervous system.

These are tools we can use throughout the day in various ways to keep ourselves in, or return ourselves to, the rest and digest state. This is the mode in which our bodies repair and rejuvenate, engaging in the natural healing and maintenance they are designed to do.

Unfortunately, some, if not all of these, have been consistently discouraged in certain cultures, being considered ‘bad manners’ or socially inappropriate. As such, you may feel a little silly or even ‘wrong’ for utilising these potent and natural tools. I recommend just having a go anyway. Approach them with curiosity and even a sense of fun.

As always, I suggest noticing any changes you may experience in the sensations in your body when you practice using these tools. Such changes, if any, are an indication of how these tools work for you. Noticing them will support you to remember to use these tools when you need them.

Let’s have a quick look at the theory behind why vocal sounding works.

You may already be familiar with the vagus nerve, which is actually a double nerve network that travels from the brain, branching out to connect with various body parts including internal organs like the heart and lungs, stomach and intestines and liver, spleen and kidneys.

The vagus nerve can be seen as our body’s information transmission superhighway and it’s a main component of the parasympathetic nervous system, which is in charge of our rest and digest state. On its way down to the vital organs, it passes through the neck where its inferior ganglion branch connects with nerves to the larynx or voice box.

Giving the voice box a good old wobble helps to stimulate the vagus nerve, thus activating the parasympathetic nervous system, promoting the rest and digest state, relieving or removing stress and anxiety.

As I mentioned above, even simply speaking can have a positive effect. The sound of our voice affects on such things as memory and concentration, mood and creativity. So, in the absence of family, friends or colleagues, talk to the dog/cat/goldfish/yourself, kindly of course, if you need a little lift.

Remember this too, making sounds when you hurt yourself has a pain-relieving effect when compared with remaining silent. Again, to make sound is the natural impulse because we humans were so expertly designed for self-regulation and spontaneous, natural healing.

Let's consider a few more examples of sounding elevating mood and being a soothing response.

Do you know someone who sings a lot? Not professionally, they just love to get about singing. Does this singing person seem stressed or anxious to you? Are they singing because they feel good or do they feel good because they’re singing? Perhaps singing is their natural go-to defence against stress or anxiety.

How about chanting monks? Not a group renowned for stress or anxiety. Chanting can have multiple benefits, combining the physiological effects of the physical vibrations, with the calming mindful practice of focusing on a mantra, as well as being spiritually engaging or uplifting.

Sounding, or vocal stimming, as it is also known, is a natural coping mechanism or response for some people with autism when faced with stressful, exciting or boring situations. This automatic response in the form of humming, grunting, moaning or repeating words or phrases is a means of self soothing. Pretty much all of these fall into the category I mentioned earlier of being socially inappropriate but, they’re the natural response because they do help to soothe.

And think about how much better you feel after a good laugh, or a good cry for that matter.

In the post on breathing for anxiety relief, we looked at how a deep in-breath and an extended out-breath is a recipe for returning to the rest and digest mode. All of the sounding techniques mentioned here naturally require this supportive breathing pattern and add to it the healing benefits of the sound vibration.

Why not have a little play around with a few of them now?

If you’re in a public place you might like to come back to this later but hey! maybe it’s time we started to break down the social construct that sounding is socially inappropriate. ; ) Go with what’s comfortable for now. You might not want to be a pioneer of this on public transport or in the queue at the supermarket.

Why don’t we start with something without as much stigma and work our way from there. Don’t worry if you feel a bit silly. If you ask me, we could do with a bit more harmless silliness in this serious old world.

You can just read this and take in the information to an extent but actually having a go is going to help you to remember to use sounding in those moments when you could really use the benefits. First, because you will have actually had an experience of doing it, rather than just it just being another piece of information to be consumed and filed along with so many other bits of information. Also, if you allow yourself to take notice of the sensations in your body and notice some positive changes, this experience will motivate you to want to do more of it.

Yawning

Let’s start with a yawn, a famously contagious action. Allow yourself a good yawn or two with a spontaneous yawning sound on the out-breath. A couple of manufactured yawns may well provoke another automatic yawn or two. Have a go at it now and remember to notice or observe any changes to your body sensations. Do you feel a little more relaxed?

Sighing

Ok, now let’s do a similar kind of thing – a sigh. Take in a nice deep breath and when you release it, allow yourself a good sighing sound. Do you notice yourself relaxing? Have a couple more good sighs before moving on.

Moaning

Now let’s step it up a notch and go for a good moan. Moans can be expressive of such a broad range of emotions, from pain and grief all the way to pleasure and bliss. You might find that by allowing yourself to moan, you will be providing release for one or another previously suppressed emotion. You might not even know what that emotion is until it has an opportunity for expression and release. Don’t think about it, just trust in your body to know (our bodies do actually know everything, unfortunately our minds can get in the way of us accessing this knowing!). This time, after a nice deep inhale, allow yourself a moaning sound on the exhale, perhaps noticing the sound carrying a feeling with it as it releases. Refrain from judgement or analysis, simply allow spontaneous release.

Gargling

The next exercise is a gargling exercise and can be done in a couple of ways. You might find it helpful to take a mouthful of water to facilitate your gargling. Gargling with a mouthful of salty water after cleaning your teeth in the morning can be a simple and healthy way to add a bit of gargling to your daily routine. If you’re like me and live near the ocean and enjoy a daily dip, why not throw a bit of seawater gargling in too?

Alternatively, as I also like to do, you could mimic that iconic Australian bird, the kookaburra, with its famous cackling laugh. Start with a low gurgling rumble in your throat, let it build up and then peter back out with a low rumble.

Singing

One last sounding exercise to finish off with is to have a good old sing. I just love to sing and I love how songs are such a supportive form of creative expression, whether we’ve made the song up ourselves or are singing someone else’s song that resonates with what we’re feeling.

I’m sure you’ve had at least one experience where a song has captured and expressed exactly what you’re feeling or going through. And what a beautiful and cathartic experience that is! I’m a huge fan of creative expression, not only for anxiety relief but to generally improve our overall quality of life.

So, do yourself a favour and sing a song. Go with the first song that springs to mind. It doesn’t have to be a happy song, just the right song for you right now. Play a recording of it to sing along with or just sing it by yourself. Or you might like to make up a song, or hum a simple tune or chant a calming mantra. A very important thing to note: don’t worry about how you sound and don’t judge your voice, simply allow it to be a means of expression and vibration. Really let yourself go with it.

Again, take some time to notice how you’re feeling during and after the song. Remember that the more we practise noticing what’s going on in our bodies and our minds, the better we get at recognising activities that support a sense of relaxation and wellbeing and we also get better at recognising the things that can trigger us into fight or flight mode, which means we are better equipped to either avoid those situations or prepare ourselves to respond to them differently.

Happy sounding!