The pleasures of humming and harmonizing during an ice bath

What do you prefer?

Taking a dip in cold water is always refreshing. Some prefer complete silence, while others enjoy a little background music. But what if I told you that you can also utilize your own voice during an ice bath? Humming and ice baths go perfectly together! That makes your cold plunge even more delightful, doesn’t it? And it's convenient because you always carry your own voice with you! In this blog, I'll explain why humming is fantastic for your breathing and how to incorporate it during an ice bath. Are you ready to explore this with me?

Anatomy of voice

Let's kick off with a brief anatomy lesson on the vocal tract. I bet you’re already familiar with the diaphragm and the lungs. These make your air flow in and out through the throat. Nestled in your throat is the larynx, housing two vocal cords. During breathing, your vocal cords remain open. Our vocal cords serve various purposes, they shield the lungs from aspiration and enable sound production! When you speak, the vocal cords come together, allowing air from the lungs pass through, creating vibration. This vibration gets amplified in your resonating chamber; comprising pharynx, nasal cavity, and oral cavity.

Long exhalations

The voice can be likened to a musical instrument, much like a guitar. Your fingers (strumming) represent the breath, the guitar strings correspond to the vocal cords, and the body of the guitar is your resonating chamber. But why is humming particularly beneficial for your breathing? When you hum, your vocal cords converge. At that moment, there’s increased resistance during exhalation, elongating the exhale. A lengthened exhale triggers the parasympathetic nervous system (rest-and-digest), inducing a more relaxed state in the body.

A humming bee breath

When humming, the aim is to do it in a relaxed, healthy manner. This is achieved by ensuring adequate resonance. The cavities of the mouth, throat, and nose act as the resonating chamber for the sound generated by the vocal cords. Resonating yields a soothing vocal tone, relaxes throat muscles, and fosters calm breathing. Try this exercise: softly hum a 'mmm'. Think of a humming bee, relax your facial muscles, and project the sound forward. Do you feel the vibration in your lips? Or perhaps in your cheeks, palate, or nose? That’s resonance in action!

The power of nitric oxide

Another reason why humming benefits your breathing is because it boosts the release of nitric oxide (NO). This molecule is synthesized in the nose and paranasal sinuses. Nitric oxide acts as a potent bronchodilator and vasodilator, lowering blood pressure and significantly enhancing the lungs’ oxygen absorption capacity. It’s renowned for its antifungal, antiviral, and antibacterial properties. Some scientists even hail nitric oxide as the mighty molecule!

Harmonizing during an ice bath

So, humming emerges as a remarkably effective and straightforward method to optimize breathing. While it may sound or feel peculiar, the effects are potent. Therefore, the next time you immerse yourself in cold water, try humming along. Here’s a simple exercise to attempt: inhale through your nose, hum until you’ve emptied your lungs, then inhale through the nose again. Maintain a relaxed pitch, focusing on the vibration at your lips. Remember: speaking and singing (humming) are always performed during exhalation!

Are you intrigued to delve deeper into the realm of breathing? Stay tuned for my forthcoming blogs!

Enjoy the cold,

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Iris de Kock

Speech therapist, breathing and vocal coach

Follow me on: @iris.dekock

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