Humming as a transformative tool in the therapeutic journey
As a trauma-informed therapist I recognize the profound impact that trauma can have on both the mind and body. Trauma can dysregulate the nervous system, leaving individuals feeling overwhelmed, disconnected, and stuck in patterns originated in childhood. In the therapeutic journey, I utilise somatic exploration practices as powerful tools for promoting healing. Among these practices, the use of vocal expression stands out as a potent avenue for regulating the nervous system and cultivating resilience. In this blog post, I will explore one transformative vocal tool, offering insights into how it can support healing and empowerment in trauma survivors.
Healing involves reconnecting with our voices from an embodied place, for many trauma survivors silence can mean safety, especially if you are a part of a marginalized community, where systematically your voice has been silenced. Our voice can be a source of connection, a way to reclaim our sense of self, set boundaries in a healthy way, and communicate our needs. In my own healing journey, as a brown immigrant, utilizing my voice, feeling the vibrations of my throat and sensing music in general as a way to cultivate presence in the times of disconnection from the present moment, has been transformative in my healing journey. I believe that there is nothing more powerful than a room full of people harmonizing one same song or chant. I love to sing, I love creating playlists as a way of showing love and empowering people to use music and their voices as medicine.
You can find a playlist I have been creating over the past few years together with my instagram followers (@gabrielaucros) called “Sanado a grito herido”. The playlist is in my profile in case you want to check it out and incorporate it as a tool for your healing journey.
In the practice with my patients I love to utilize humming as a way of starting this journey of remembering and reconnecting with their sense of self and their power. Humming can be particularly beneficial for clients who struggle with hypervigilance or intrusive thoughts. By engaging in the rhythmic act of humming, patients stimulate their vagus nerve and can redirect their focus away from distressing thoughts or sensations and anchor themselves in the soothing rhythm of their own breath and voice. Humming also encourages diaphragmatic breathing, which further supports nervous system regulation and emotional regulation. Additionally, humming is a gentle yet potent vocal practice that can serve as a gateway to compassionate presence and self-soothing. When we hum, we produce a steady, continuous sound that resonates within our bodies, promoting relaxation and reducing physiological arousal.
After reading the book “Break the Cycle” by Dr. Mariel Buque, I found a very profound and exciting way to introduce humming to my patients, and I have implemented my own style and twist to the practice:
I invite my clients to choose a song that has an emotional meaning to them. It can be a song that used to soothe them when they were children, or a song that has great significance for their family or origin or a song that a loving family member or ancestor used to sing to them.
Then I invite them to sit comfortably and if it feels safe for them to close their eyes. I encourage them to take a few slow, deep breaths to center themselves and then begin to hum softly the song they chose, allowing the sound to emerge from the back of their throat.
I invite them to notice the gentle vibrations of the hum as they resonate throughout their body, soothing tense muscles and quieting anxious thoughts. I encourage them to notice any sensations, emotions, or memories that arise within their bodies with each vibration of their voice.
I encourage the clients to start humming louder and deepen the humming and I even join them at times if I know the song, to help with the energetic resonance and attachment piece of the healing.
If the song is connected to their ancestors or family of origin I invite them to visualize the people from their lineage that they want to see liberated from any particular emotional burden.
The practice is finished after repeating the song for several rounds and catching a deep gentle breath.
We then engage in a reflection about the practice and I encourage them to journal throughout the week about the effects of the practice.
I have done this practice with individuals and couples and have found the profound impact in unburdening ancestral trauma, creating emotional soothing and presence between couples and safety and release for the inner child for individuals. They have also incorporated humming as a practice outside of therapy.
As trauma-informed therapists, I recognize the profound impact that trauma can have on the nervous system and the body's innate capacity for healing and resilience. It is crucial that we remain open to exploring new and innovative approaches to healing, especially when traditional methods fall short. By inviting our patients to harness the healing power of their own voices, we can empower them to cultivate greater self-awareness, regulation, and resilience on their journey towards healing. So, the next time you find yourself in a session with a patient, consider inviting them to hum a song—it may just be the key to unlocking profound healing and transformation.