New Year, New Vibes: Sound Healing Practices for Self-Care in 2025
As we step into 2025, it's the perfect time to reflect, reset, and refresh our routines. Amid the stresses and challenges of daily life, it's easy to overlook simple yet powerful tools for nurturing our well-being. One such tool is sound. Whether you’re a seasoned sound healing practitioner or just starting your journey, there are many ways to incorporate sound into your self-care routine—many of which require little or no special equipment.
Sound healing has been used for centuries across various cultures, from chanting and singing bowls to drumming and gongs, to restore balance to the body, mind, and spirit. In this post, we’ll explore easy-to-implement sound practices—backed by research—that you can begin using today to support your wellness journey in 2025.
1. Humming: The Simple Sound with Profound Benefits
Humming is one of the most accessible and effective sound practices you can use daily. Research has shown that humming isn’t just making a pleasant sound—it has a variety of health benefits, both physical and emotional.
When you hum, you stimulate the vagus nerve, which is responsible for regulating the parasympathetic nervous system (often referred to as the “rest and digest” system). Activation of the vagus nerve promotes relaxation, lowers heart rate, and reduces blood pressure, all of which help relieve stress. Additionally, humming generates vibrations throughout the body, which can help clear stagnant energy, improve circulation, and support overall well-being.
Shruti box and monochord - photo by Kate Gylten
A study published in the International Journal of Yoga found that humming, or “Bhramari Pranayama” (a type of yogic breathwork), significantly reduced anxiety and increased feelings of calm in participants. These calming effects can be felt within just a few minutes of humming.
Further scientific research supports the notion that humming has physiological benefits. A study published in the Journal of Clinical Psychology explored the effects of sound therapy on the body, revealing that the vibrations produced by humming can activate the parasympathetic nervous system and reduce stress hormones such as cortisol. This connection between humming and stress reduction is especially useful for managing symptoms of anxiety and depression, making humming a simple, effective self-care tool.
How to do it:
Find a quiet space (though you can hum anywhere!).
Take a deep breath in through your nose, then exhale slowly while producing a soft, steady hum.
Focus on the vibrations in your chest, head, and face. Allow the hum to flow effortlessly.
Start by humming for just a few minutes each day and feel the soothing effects unfold.
2. Breathwork and Sound: The Power of Vocalized Breathing
Breathing is something we do automatically, but when combined with sound, it becomes a powerful tool for self-healing. Studies show that certain breathwork techniques, paired with vocalizations like sighing or humming, can reduce stress, improve emotional regulation, and even enhance cognitive function.
Research published in the Journal of Alternative and Complementary Medicine examined the effects of vocalized breathwork on the autonomic nervous system. The study found that specific breathing patterns, particularly those involving exhalation through sound, could significantly reduce symptoms of anxiety and depression by activating the parasympathetic nervous system and increasing heart rate variability (HRV)—a key indicator of emotional resilience and stress management.
Additionally, a study in Psychology of Music explored the effects of singing and vocal toning on the brain. The researchers discovered that vocalizing with purpose—whether through humming, chanting, or singing—can help synchronize brainwave activity, particularly in the alpha and theta ranges, associated with relaxation and mental clarity. This practice not only calms the nervous system but also enhances focus, making vocalized breathwork a powerful tool for both emotional balance and cognitive function.
How to do it:
Sit comfortably and take a deep breath in through your nose.
As you exhale, make an audible, long sighing sound. Focus on making the exhale slow and deliberate, allowing the sound to release tension from your body.
Let the sigh be deep and satisfying, as if you're releasing a great deal of stress with the breath.
Repeat for 3-5 minutes, allowing yourself to fully relax with each sigh. Feel the calming sensation in your chest and throat as you exhale.
This practice can be especially effective for reducing tension and shifting your emotional state.
3. Singing to Uplift Your Spirit
Singing is a form of self-expression that has been linked to a wide range of physical and mental health benefits. Research indicates that singing releases endorphins, which are the body’s natural “feel-good” chemicals. Studies have shown that group singing or even solo singing can increase social bonding, improve mood, and reduce anxiety.
Furthermore, singing can activate the parasympathetic nervous system, creating a deep sense of relaxation and reducing stress. One study in Frontiers in Psychology highlighted the positive effects of singing on well-being, showing that participants who sang regularly reported lower levels of cortisol (the stress hormone) and higher levels of oxytocin (the “bonding” hormone).
How to do it:
Pick a song or melody that makes you feel joyful or peaceful.
Sing aloud, focusing on the rhythm and emotion of the sound.
If you feel a bit shy, hum the song to yourself, allowing the vibrations to relax and energize you.
Teaching mantras at Nada Yoga Teacher Training - Rishikesh, India, 2017
4. Vocalizing Intentions with "Sounding"
Sounding is the practice of vocalizing specific sounds or words with intention. Research shows that using affirmations, mantras, or chanting can significantly reduce stress and help improve focus and mental clarity. A study published in Psychology of Music found that chanting or vocalizing positive words improves mood, decreases negative thought patterns, and promotes a sense of inner peace.
By combining sound with intention, you align your emotional and energetic state with your desires and goals, setting a positive tone for your day or year.
How to do it:
Choose a mantra or affirmation (e.g., “I am peaceful,” “I am strong”).
Close your eyes, take a deep breath, and vocalize the affirmation or sound, repeating it with focus and intention.
Let the vibration of the sound fill you and carry your intention out into the universe.
5. Active Listening: Tune In and Find Peace in Sound
Sometimes, the most healing thing you can do is simply listen. Active listening—or deep listening—is a mindfulness practice that involves fully immersing yourself in the sounds around you. This can be especially soothing in a world that is often noisy and distracting.
Research has shown that practicing mindful listening can help reduce stress, improve focus, and promote relaxation. A study in Psychology of Music found that listening to the sounds of nature (like birdsong, water flowing, or wind rustling through trees) can significantly lower blood pressure and heart rate, creating a state of calm and relaxation.
When we actively listen to the sounds of the world around us—whether it’s music, the hum of daily life, or the natural world—we bring our attention fully into the present moment, creating space for mindfulness, clarity, and peace.
How to do it:
Find a quiet place to sit or lie down.
Close your eyes and focus on the sounds around you. This could be the hum of traffic, the sound of a bird calling outside, or even the rhythm of your own breath.
Allow yourself to become absorbed in these sounds, noticing their nuances, textures, and patterns. If your mind wanders, gently bring it back to the sounds.
Spend 5-10 minutes in deep listening, allowing the sounds to ground you in the present moment.
By focusing deeply on the sounds around you, you can cultivate a sense of peace, presence, and connection to your environment.
6. Tapping and Clapping: Energize and Clear Blocked Energy
Tapping (also known as Emotional Freedom Technique, or EFT) and clapping are practices that help release emotional blockages and restore energy flow in the body. Research shows that tapping on specific acupressure points while focusing on an issue can help reduce stress, anxiety, and trauma-related symptoms. A study published in the Journal of Nervous and Mental Disease found that EFT significantly reduced anxiety and depression in participants, with lasting effects even after treatment had ended. Participants who engaged in EFT reported lower cortisol levels, indicating a reduction in stress.
In addition, studies show that clapping can stimulate circulation and activate the body’s energetic centers, bringing balance and vitality. The rhythmic nature of clapping helps to release pent-up energy and promotes a sense of grounding and connection. Research published in the International Journal of Environmental Research and Public Health found that rhythmic activities, such as clapping, can improve mood and increase energy levels by enhancing heart rate variability (HRV), a marker of autonomic nervous system balance.
How to do it:
For tapping: Use your fingertips to gently tap on acupressure points (top of the head, collarbone, under the eyes) while focusing on a particular thought or emotion you’d like to release.
For clapping: Stand tall and clap your hands together rhythmically, focusing on the sound and the energy it creates in your body.
Both practices can be done in just a few minutes and provide a quick energy reset.
Basics of tapping: https://www.thetappingsolution.com/eft-tapping/
Start the Year with Sound
Mantra Workshop, Harmony Festival 2021 - photo by Kate Gylten
Incorporating sound into your daily routine is a simple yet powerful way to cultivate peace, balance, and healing. Sound has a unique ability to influence our emotional, physical, and energetic states, and the best part is—it’s available to everyone. Whichever approaches you choose, these practices can help you reset, restore, and nourish yourself throughout the year.
With the growing body of research supporting the therapeutic effects of sound, 2025 is the perfect time to embrace these sound healing techniques as part of your self-care toolkit.
May this new year bring you peace, joy, and healing vibrations that resonate deeply within you!
– Natalie Brown
Interested in exploring more sound healing techniques? Check out our resources, courses, and workshops to dive deeper into the transformative power of sound.
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