Jul. 19, 2025

The Healing Hum: Brahmari Breathing and the Power of Nitric Oxide

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It’s such a simple sound.

A gentle hmmmmmm.

Yet this ancient practice of Brahmari, or humming breath, is proving to be a quiet superpower when it comes to supporting our immunity, calming the nervous system, and opening the breath.

In these times when we’re more aware than ever of respiratory health, breath practices like Brahmari offer not only a sense of calm — but actual biochemical benefits. One of the key players in this story is a molecule called nitric oxide (NO).

🌿 What is Nitric Oxide & Why Does It Matter?

Nitric oxide (NO) is a gas naturally produced in our paranasal sinuses — the air-filled spaces around our nasal cavity. When we breathe gently through the nose, NO is carried into the lungs and dispersed through the bloodstream. And what it does is pretty magical:

✨ It acts as a bronchodilator — opening up our nasal passages and airways.

✨ It is antiviral, antibacterial, and antifungal - helping us fight off pathogens.

✨ It is a vasodilator - improving blood flow and oxygen delivery.

✨ It supports lung function, reduces blood clot risk, and calms inflammation.

When we hum — even just for a few minutes — nitric oxide levels in the nasal cavity increase 15 to 20-fold. That’s huge! It means more airflow, more oxygenation, and a natural boost to your immune system.

💨 Humming for Immune Health

Research from the Karolinska Institute in Sweden and other global studies have shown that humming not only increases NO levels, but also improves sinus ventilation and helps clear chronic nasal congestion. There’s even a case study of someone who had been unable to nose-breathe for a month due to sinusitis, and after four days of intensive humming, they were breathing freely again.

NO was also shown in previous SARS-CoV research to inhibit virus replication in a dose-dependent way; meaning the more NO, the stronger the effect. What we know is that humming certainly supports immune resilience in a holistic way.

💓 More Than Just Physical

And there’s more. According to The Humming Effect by Jonathan and Andi Goldman, regular humming can:

🌼 Reduce stress and anxiety

🌼 Enhance sleep

🌼 Boost production of feel-good hormones like oxytocin

🌼 Support lymphatic flow and melatonin production

🌼 Lower heart rate and blood pressure

🌼 Create new neural pathways in the brain

No wonder it feels so good!

🌀 Try This: Brahmari Humming Practice

You can do this anywhere, anytime. It’s especially powerful when you’re run down, congested, or in need of a mood lift.

1. Sit comfortably with a tall spine. Close your mouth and breathe gently through your nose. Let the tip of your tongue rest behind your upper front teeth.

2. On your next exhale, make a soft, sustained humming sound: hmmmmmmm…

3. Let it be natural and smooth, not forced.

4. Inhale gently again through your nose and repeat.

5. You can gently massage your cheeks, temples, or forehead while humming to enhance circulation in the sinuses.

6. Continue for 5 to 10 minutes. If you’re working with a blocked nose or sinusitis, try this 2 to 4 times a day.

It’s a surprisingly joyful practice and it’s hard to hum without feeling just a little lighter.

🧘 Final Thoughts

Brahmari is one of those special gems in the wellness world; low effort, high return. It connects ancient wisdom with modern science and invites us back to the power of our own breath.

It’s free, safe, and always with you.

So next time you feel a sniffle coming on, your energy drops, or your nervous system needs soothing - try humming. And know that your breath is working with you, not just to keep you alive, but to help you truly thrive.

With love and deep hums,

Kate

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“Humming is the simplest sound of self-healing. It resonates the body, calms the mind, and lifts the spirit - a vibration that remembers wholeness.”Jonathan Goldman, The Humming Effect

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thích Nhất Hạnh

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