Chanting, moaning and roaring: Come on, make some noise!
My asana practice used to be a relatively quiet pursuit. As a beginner, the thought of chanting at the start or the end of a yoga class or practicing Lion’s breath (Simhasana) would fill me with dread. But over the years, my practice has gotten a tad louder. I, of course, had to work through my self-consciousness on (and off) the mat but once I got there I realised the wonderful power of release that comes from embracing sound during a yoga practice.
Every time we hum, chant, yawn or moan we stimulate the vagus nerve - the tenth cranial nerve that wanders all over the upper body and is largely responsible for the ‘mind-body’ connection. More specifically, we activate the ventral branch of the vagus nerve (VVC) which is connected to our vocal cords and the muscles at the back of the throat. Chanting is particularly interesting because it encourages whole-brain patterns and functions. Very infrequently do our brains respond in a coherent fashion, most of the time we tend to stimulate either the left or the right brain; or the brain stem; or the prefrontal cortex (Stern 225).
On a physical level, making sounds like lip trills and audible exhales or practicing noisy breathing techniques like Humming Bee Breath (Brahmari), encourages deeper diaphragmatic breathing. This type of breathing allows the body to trade more incoming oxygen for outgoing carbon dioxide which in turn helps us slow down our heart rate; stabilise our blood pressure; and lower our body’s stress response.
On an energetic level, allowing the body to vocalise its state of being through the sounds we generate aids in unblocking ‘stuck’ energy that may be trapped in the internal organs, muscles and tissues. According to yogic sages, making sounds is associated with the throat chakra (Vishuddha chakra) which is connected to our ability to communicate and speak our inner truth. Stimulating this energy centre enhances self-expression and self-acceptance and unlocks creativity.
Vocalisation is a great way of releasing tension and soothing the nervous system. So, next time you jump on your yoga mat, why don’t you try one of the following simple practices?
Explore how it feels :
Letting out a juicy moan on an exhalation as you drape the torso over the thighs in a forward fold.
Allowing the mouth to hang open widely as you shine the heart out in a cow's pose. Breathe deeply through the mouth so you feel the air hit the back of your throat. When a yawn comes, give into it fully, so you can feel the jaw muscles stretching. Exhale to round the spine and let the head hang heavy. Repeat three to five times.
Introducing the Humming Bee Breath (Brahmari) at the beginning or the end of your practice. Sit comfortably in a simple cross -legged position, keeping the spine long and the shoulders relaxed. Inhale softly through the nose and exhale with a humming or murmuring sound. Practice this type of breathing for six or eight counts and then sit quietly in stillness, noticing the effects of the practice. Feel free to experiment with low, middle, or high tones. Use only one type of tone per exhale, and simply notice where you feel the vibrations in the body.
References:
Stern, Eddie. One Simple Thing: a new look at the science of yoga and how it can transform your life. North Point Press, 2019.