In the moment
Hum out a long, low note
Hum on the out breath for as long as it lasts, a few times
2 min
How to do it
Breathe in normally, then hum on the way out, a low note held for as long as the breath lasts. Do this five or six times.
What the evidence says
Humming lengthens the exhale and adds vibration in the throat and chest that stimulates the vagus nerve, both of which are part of why slow breathing calms the nervous system in the paced breathing research. It's a variation on the same mechanism as slow breathing, not a separate or stronger effect.
