Not meditation, not exercise: The 5-minute habit that improves heart and brain health

In the constant rush of life, everyone is searching for quick ways to stay healthy. Some find peace in meditation, while others rely on intense workouts. But there’s one lesser-known habit that requires neither a yoga mat nor a gym membership, and it could do wonders for both heart and brain. The habit is humming. Just five to ten minutes of humming daily may help in improving circulation, calming the mind, and even supporting heart health.The human body produces a gas called nitric oxide (NO), which plays a crucial role in dilating blood vessels and enhancing blood flow. Research from the NIH showed that humming increases the release of nitric oxide in the nasal cavity by up to 15 times compared to quiet breathing. This means more oxygen circulates through the body, helping the heart and brain function better.Healthy blood vessels are like smooth highways that allow blood to flow without friction. Nitric oxide relaxes the inner lining of these vessels, reducing the chances of stiffness or blockages. Experts often emphasise that reduced nitric oxide levels are linked with hypertension and heart disease. By humming daily, there’s a natural boost in this vital molecule, giving the heart an easier job and improving circulation without relying on heavy workouts.The brain consumes about 20% of the body’s oxygen supply. When blood vessels dilate due to the release of nitric oxide, oxygen reaches the brain more efficiently. This can improve alertness, memory, and even mood. Some neuroscientists also suggest that humming vibrations stimulate the vagus nerve, the nerve that helps the body switch from stress mode to relaxation mode. That’s why humming often brings a gentle calm, almost like a mental reset.Humming has always been part of ancient practices. Chanting “Om” or soft humming in lullabies both carry the same vibrational effect. These practices may not have been explained in scientific terms centuries ago, but they were intuitively used to bring calmness and balance. Modern research now gives these traditions a scientific backing, proving that humming is more than just a soothing sound.Unlike meditation or exercise, humming does not require discipline, equipment, or extra time. It can be done while cooking, during a shower, or even before sleep. Starting with just five minutes can be enough, and extending to ten or fifteen minutes a day makes the benefits stronger. The key is consistency; the body gradually learns to produce and utilise nitric oxide more effectively.Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. People with existing heart or respiratory conditions should consult a healthcare professional before adopting any new health practice.