Can chanting “AUM” help release stress, calm the nervous system, and improve sleep? Or, is it a weird, pointless noise people make in yoga class?
A Very Simplistic Definition of AUM
Pronounced ‘ah-uu-mmm’, AUM or OM, is considered by many ancient philosophical texts (i.e., Mandukya Upanishad, The Vedas, etc.) to be the sound of the Universe, said to encompass all other sounds within it. Pranava, which means to hum, is the Sanskrit word for AUM, and is believed (amongst other things) to balance and harmonise the nervous system through the vibrations created by the sound.
The Power of Three
AUM is generally chanted three times, and one thought on why, is that it represents physical, mental, and spiritual peace, or peace in three dimensions. I sometimes invite my group to chant three AUMS at the end of class. It’s a nice way of closing the physical practice. Whilst chanting isn’t everyone’s cup of tea, when done in a group of people it can help instil a sense of community and shared interest. A soothing sound that creates vibration in the body, it is believed to stimulate the vagus nerve (or vegal nerves), calming the parasympathetic nervous system and helping the body to find its relaxation response.
The Science Bit – What is the Vagus Nerve (or Vagal Nerves)
The main nerves of the parasympathetic nervous system, the vagus nerves control specific body functions including heart rate, digestion, the immune system, and mood. Often referred to in the singular they are actually a pair of nerves, running from the left and right side of the medulla oblongata portion of the brain stem to the large intestine. The nerves constantly monitor and receive information about how the body is functioning and relay information back to brain. The brain in turn communicates information to the vagus nerves.
Sometimes referred to as the ‘nerve of emotion’ or ‘healing nerve’, the vagus nerve activates the “relaxation response” of the parasympathetic nervous system
AUM, Humming, Singing or Mantra Chanting
Sometimes referred to as the ‘nerve of emotion’ or ‘healing nerve’, the vagus nerve activates the “relaxation response” of the parasympathetic nervous system, which, in turn, decreases anxiety, stress, and inflammation. Connected to the vocal chords and the muscles at the back of the throat, it is thought that chanting, singing or humming, creates vibration and stimulates the nerve. Think about how people tend to hum when they are nervous to help them calm down and feel reassured. Practising AUM also encourages you to increase the length of your exhale, by introducing sound to the out breath.
Pranayama (Breathing) Techniques
Pranayama (breathing) techniques such as Ujjayi breathing and Brahmari breath (humming-bee breath), are all believed to stimulate the vagus nerve and activate the relaxation response of the parasympathetic (rest and digest) nervous system. One of the simplest techniques is by practicing deep diaphragmatic breathing, such as Three-Part yogic breathing. We often do this at the start of my class, taking full inhales to expand the belly, and full exhales to deflate the belly. This practice of deep, long and slow breathing sends a message to the vagus nerve that we are safe, inducing a state of relaxation and calm.
Possible Benefits
Any practice which helps to calm the nervous system can offer us a wealth of benefits, particularly in the stressful, fast paced times we find ourselves in. Whilst scientific study is still in the early stages, research studies have found mantra to have a beneficial effect on mood and cognitive function. Quite how it effects the brain continues to be investigated by neuroscientists, but it is thought to activate specific areas, generating, amongst other things, positive emotions.
Benefits may include:
Reduction in stress and anxiety
Promote relaxation
Improve concentration and focus
Calm the mind
This is most likely due to the rhythmic repetition, helping to slow down the breathing, promote deep relaxation, and soothe an over thinking mind.
So, maybe give it a try, and see how it makes you feel.
Find your inner strength….body – mind – spirit.
Namaste
