The Surprising Benefits of Humming for Firefighters
By Raven Gerald - O2X On-Site Specialist
Firefighters work under immense pressure, both physically and mentally. Chronic stress, intense on-the-job demands, and frequent trauma exposure keep the nervous system in a nearly constant state of arousal. One simple, evidence-based way to support mental resilience and recovery is humming.
Yes, humming. It may sound too easy to be true, but humming activates powerful physiological responses that help regulate stress, restore calmness, and support health, making it a beneficial tool for firefighters and first responders.
A few of the primary benefits of humming include:
Activation of the Relaxation Response
Humming directly stimulates the vagus nerve, which is responsible for various functions related to the parasympathetic nervous system, including rest and recovery. When activated, the vagus nerve slows heart rate, reduces blood pressure, and promotes a sense of calm. Humming engages the vagal pathways and helps regulate the autonomic state in the presence of stress by signaling safety and promoting social engagement (Porges, 2011).
Enhanced Breathing and Oxygenation
Humming increases nasal nitric oxide production by as much as 15 times more than normal breathing (Weitzberg & Lundberg, 2002). Nitric oxide helps open airways, improve oxygen uptake, and combat inflammation. This is especially beneficial for firefighters, as they are often required to conserve their oxygen supply over extended periods of time while engaging in physically demanding tasks.
Improved Long-Term Health
Humming requires slow-paced, vibration-based exhalations, which help downshift the body’s natural stress response. Over time, this intentional stress-reduction strategy can lead to decreases in blood pressure and improved heart rate variability (HRV), which are key factors of cardiovascular health and long-term resilience (Telles et al., 2010). This is particularly critical for firefighters, as they face elevated risks for heart-related issues and are more susceptible to cancer due to their frequent exposure to smoke, chemicals, and other harmful airborne toxins. Additionally, chronic sleep disruption is a common challenge among firefighters, with over half reporting poor sleep quality (Carey et al., 2011). Humming can be a helpful tool to implement before sleep, due to its promotion of greater relaxation and better breathing patterns during rest.
Better Focus and Emotion Regulation
Humming produces soothing vibrations in the skull and chest, which may help ground attention, promote emotional balance, and reduce anxiety (Saoji et al., 2019). Humming promotes a meditative state by focusing the mind on the breath and sound, and reducing distractions. Mindfulness, the act of observing the present moment without judgment, is essential for staying calm and performing effectively in high-pressure environments.
Convenience
Unlike equipment-based recovery tools or medications, humming requires no gear, no cost, and can be done anywhere at any time. As mentioned, this can be executed before bed, when winding down after a tough shift, when at the station, or even in the rig on the way to a call.
Start Humming
Here’s a simple example of how one can incorporate humming into their daily routines:
- Sit or stand comfortably and gently close your mouth. (Optional: Close eyes if possible.)
- Inhale deeply through the nose for 3-4 seconds.
- Exhale slowly while humming in a low, steady tone (like “mmm”) for 5-6 seconds. Feel the vibration in your chest and face.
- Repeat for 5-10 breaths, letting your body settle with each hum.
Humming can also be intentionally practiced while walking, stretching, or during any other activity in which relaxation, focus, or recovery is beneficial. The key is pairing slow, controlled breathing with consistent vibrations.
In a field where stress is unavoidable, recovery strategies are critical. Humming is a quick yet powerful tool to help firefighters reset the nervous system, obtain mental clarity, and sustain healthy long-term habits.
References
- Carey, M. G., Al-Zaiti, S. S., Dean, G. E., Sessanna, L., & Finnell, D. S. (2011). Sleep problems, depression, substance use, social bonding, and quality of life in professional firefighters. Journal of occupational and environmental medicine, 53(8), 928–933. https://doi.org/10.1097/JOM.0b013e318225898f
- Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
- Saoji, A. A., et al. (2019). Effect of yogic breath regulation: A narrative review. Journal of Ayurveda and Integrative Medicine, 10(1), 50–58.
- Telles, S., et al. (2010). Immediate effect of Bhramari pranayama on blood pressure and heart rate. Journal of Complementary and Integrative Medicine, 7(1).
- Weitzberg, E., & Lundberg, J. O. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144–145.
About O2X On-Site Specialist Raven Gerald:
Raven Gerald is an O2X On-Site Human Performance Specialist specializing in Mental Performance, where she works with athletes and professionals to enhance their mental skills and overall performance. With extensive experience in coaching and leadership, she provides both 1:1 and team interventions, helping individuals build resilience, focus, confidence, communication skills, and motivation. Raven also supports those recovering from injury and managing performance anxiety, equipping them with tools to optimize their mental approach to training and competition.Before transitioning to mental performance coaching, Raven served as the Assistant Athletic Director at Trinity Washington University. Prior to that role, she spent eight years coaching at the NCAA Division I, II, and III levels, working closely with collegiate athletes to develop both their physical and mental game.