People hum when they're content. It turns out it also works the other way round: humming on purpose can help you feel calmer.
What's happening
Humming does two things at once. It stretches your out-breath, which is the part of breathing that slows your heart. And it creates a vibration you can feel in your chest and throat, which gives your attention something steady to hold. Therapist Peter Levine teaches a version called the "voo" sound.
The tool: the voo breath
Sit comfortably and breathe in through your nose.
On the way out, make a low "voooo" sound, like a distant foghorn. Feel it in your belly, not just your throat.
Let the sound run out on its own, pause, and breathe in again.
Repeat five times.
When to use it
In the car, in the shower, or anywhere you can make a little noise. A quieter hum works at your desk.
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