As business owners and managers, we’re constantly looking for ways to improve our performance. We invest in courses, books, coaches, software, supplements and productivity systems in the hope of squeezing a little more performance out of ourselves.
Yet sometimes the biggest improvements come from the simplest habits.
One that has surprised me recently is humming.
Yes… literally humming.
I looked into this because I noticed that I naturally “hum a soft grunt” whenever I’m struggling with something and it gives me a quick release of tension.
This can be when working on a complex, detail-oriented business problem or a specific physical/athletic skill I’m trying to improve with DPP.
It sounds almost too simple to be taken seriously, but the science behind it is surprisingly compelling. More importantly, it takes just one minute, costs nothing and can be done almost anywhere.
The video below explains the fascinating physiology behind humming, but I thought I’d highlight some of the key takeaways below and why they matter for anyone trying to perform at a higher level.
Why Should Business Leaders Care?
Peak performance isn’t just about working harder.
It’s about making better decisions, managing stress, maintaining energy and recovering more effectively so you can consistently perform at your best.
When we’re stressed, our nervous system shifts into “fight or flight” mode. While useful during genuine emergencies, living in that state all day makes it harder to think clearly, communicate effectively, solve problems and make good decisions.
The goal isn’t to eliminate stress—it’s to recover from it more quickly.
That’s where humming becomes interesting.
This is why humming becomes interesting…
When you hum with your mouth closed, several remarkable things happen simultaneously.
1. You Increase Nitric Oxide Production
Your sinuses naturally produce nitric oxide—a molecule that helps widen blood vessels, improves circulation and supports healthy respiratory function.
Normally, only a small amount reaches your airways.
However, sustained humming acts like an acoustic pump, dramatically increasing the amount released. Research has shown that nasal nitric oxide levels can increase by as much as 15 times compared with quiet breathing.
That extra nitric oxide may help improve oxygen delivery while also supporting your body’s natural antimicrobial defences.
2. You Naturally Slow Your Nervous System
Humming creates gentle vibrations that stimulate the vagus nerve—one of the body’s most important communication pathways between the brain and many major organs.
The vagus nerve plays a central role in activating the parasympathetic nervous system, often referred to as the body’s “rest and digest” mode.
Within seconds, many people experience:
- A slower heart rate
- Greater heart rate variability (a marker of resilience)
- Reduced physiological tension
- A greater sense of calm
No meditation experience required.
3. It Automatically Improves Your Breathing
One of the clever things about humming is that it forces you into a healthier breathing rhythm.
Because you can only hum while breathing out, your exhale naturally becomes much longer than your inhale.
That extended exhalation is well known for activating the parasympathetic nervous system and helping the body shift away from stress.
Unlike structured breathing exercises, there is nothing to count or remember.
The humming does the work for you.
4. It May Help You Think More Clearly
Improved oxygen delivery, reduced stress and enhanced circulation can leave many people feeling mentally clearer and more alert afterwards.
Some researchers also believe that the gentle pressure changes created during humming may influence the movement of cerebrospinal fluid around the brain. While this area is still being investigated, the underlying physics make it an intriguing possibility.
Like much of performance science, the evidence continues to evolve.
Why this matters for High Performers
One of the biggest myths about success is that high performers simply push harder.
The reality is that elite performers are often better at switching between periods of intense focus and deliberate recovery.
Recovery isn’t laziness.
It’s performance maintenance.
Just as elite athletes don’t train at maximum intensity every minute of every day, business leaders also need simple ways to regulate stress and restore mental clarity throughout the day.
Humming appears to be one of those surprisingly effective micro-habits.
A One-Minute Performance Habit
The best part? You don’t need any equipment or any special training.
Simply:
- Sit comfortably.
- Close your mouth.
- Choose a comfortable note.
- Hum continuously for around 60 seconds.
- Breathe in naturally whenever you need to.
That’s it.
Many people find it particularly useful:
- Before an important meeting
- Before delivering a presentation
- After a stressful phone call
- During an afternoon energy slump
- Before going to sleep
- Any time they need to reset mentally
Small Habits Can Create (BIG) Exponential Results
One of the principles I often talk about is that extraordinary results are usually the accumulation of very small behaviours repeated consistently.
Most people underestimate tiny habits because each one seems insignificant on its own.
But when those habits improve your focus, emotional regulation, decision-making and recovery—even by a few percent each day—the long-term effect can be remarkable.
Humming certainly isn’t a magic bullet.
It’s not a replacement for sleep, exercise, nutrition or medical treatment.
But as a simple, free daily habit that helps your body work the way it was designed to, it’s well worth adding to your personal performance toolkit.
Watch the video below to see the science explained in much greater detail.
Then try it for yourself.
You might be surprised what sixty seconds can do.
Close your mouth.
Pick a comfortable note.
Hum for one minute.
Then notice how you feel.
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