By Lauren Keating 
 
The simple sounds of laughter and singing have powerful effects on our health, as the vibrations echo and travel through the body to soothe tension, quiet breathing, and spark harmony for the nervous system. Ever notice that humming while cleaning the kitchen makes you feel calm? Or how happy you feel after deep belly laughing?  There is a science behind why, and its connection lies with the Vagus Nerve. 
  The vagus nerve is the longest cranial nerve that runs from the stem of the brain down through the neck, chest, and abdomen. It extends through the larynx (the voice box), and pharynx (throat), and has a direct nerve connection to the vocal cords and throat muscles. 
  This nerve forms the main communication route of the parasympathetic nervous system—the branch that controls important functions such as digestion, relaxation, and helping the body recover after stress. When activated, the vagus nerve triggers physiological effects on nervous system regulation and mental health. This includes promoting relaxation to improve mood and regulate emotion, and even increases blood flow to organs, aids in lowering inflammation, and decreases pain. 
  “Singing and humming loudly, as well as gargling aggressively, are all ways you can stimulate the vagus nerve,” said Dr. Jason Winkelmann, a naturopathic doctor, chiropractor, and chronic pain specialist at True Health Centers based in Colorado. Exercising these muscles sends signals directly along the vagus nerve pathway.  “These activities essentially tickle your brain stem, which causes the vagus nerve to be a little more active.” 
 
According to Dr. Winkelmann, although it is not commonly talked about, caring for your vagus nerve is one of the most beneficial things we can do for our health. With 75% of your parasympathetic nervous system using the vagus nerve, the goal is to eliminate chronic pain conditions that shut down the vagus nerve and “keep people in a state of sympathetic dominance,” that fight or flight mode. 
  “When I treat chronic pain conditions, I have to treat the vagus nerve,” he said. “You cannot simultaneously be in a state of survival and healing. This is why we typically see disrupted digestion and cardiovascular complaints in people suffering from chronic pain.” 
  One way to engage the vagus nerve is via Vibroacoustic Therapy. This technique uses low-frequency sound vibrations through transducers embedded in devices such as chairs, beds, pillows, mats, or wearables that pass directly into the body to relax the body, reduce pain, and improve overall well-being. While research is still emerging on the topic, studies have found that parasympathetic activity increases by up to 37% during 30-minute sessions. 
Studies suggest the link between sound and vagus nerve activation can result in a decrease in anxiety, improved heart rate, and better sleep. 
  According to Avigaili Berg, vibro-therapy expert and owner of TheSoundWell, chanting, humming, and even deep breathing exercises are all alternatives to Vibroacoustic Therapy that can be done at any time and anywhere and result in the same health outcomes. 
   Singing strengthens and trains the pharynx and larynx muscles. “This muscular engagement requires you to actively control and extend your breathing, particularly through prolonged exhalation, which further enhances vagal activation,” Berg said. The slow exhale with singing is one of the strongest ways to trigger vagus nerve activation, the body noticeably moving to a more relaxed state when doing so.  But it’s humming that creates specific vibrations which provide direct stimulation of the vagus nerve as the sounds pass through the vocal cords, throat, and chest. “The ‘mmm’ sound is particularly effective because it generates vibrations directly in the laryngeal area where the vagus nerve is concentrated,” she added. 
  The vibrations improve nitric oxide levels, which enhance airflow and calm the nervous system. “NitricOxide is a crucial signaling molecule that promotes smooth muscle relaxation, blood vessel widening (vasodilation), improved blood flow, better oxygenation, reduced blood pressure, and inflammation reduction throughout the body,” she said. 
   Diaphragmatic breathing is a major reason why laughter stimulates the vagus nerve. Genuine laughter causes deep breathing, a form of internal vagal exercise. “Research demonstrates that even modest amounts of laughter—approximately ten minutes per day—can generate significant health benefits through this mechanism,” Berg said. 
  Singing, humming, and laughter —especially with others—also activate the neural pathways that promote feelings of safety and social connection, which then enhances vagus nerve activity. Short, daily practices of any of these can cause meaningful vagal change with the goal to shift the nervous system from tension to being more at ease.  “Regular engagement puts your body one step closer to healing and one step further from survival,” Dr. Winkelmann concluded.