The Science of Singing: Boost Your Mood and Brain Health with Your Voice

Singing isn’t just an enjoyable pastime or a way to pass the time in the shower; it’s a powerful tool for boosting your mood and brain health. Whether you’re a seasoned performer or someone who only belts out tunes in the privacy of your car, singing can significantly impact your mental and physical well-being.

Let's dive into the science behind how singing positively affects health and explore easy-to-follow exercises for beginners.

How Singing Boosts Mood

Singing triggers the release of endorphins and oxytocin, the body's natural feel-good chemicals. Endorphins promote a sense of euphoria and help alleviate pain, while oxytocin, often called the "love hormone," enhances feelings of trust and bonding.

Research published in the Journal of Behavioral Medicine found that singing can decrease levels of cortisol, the stress hormone, leading to reduced stress and anxiety. Moreover, group singing, such as in choirs, can create a sense of community and belonging, further boosting mood and emotional well-being.

Singing and Brain Function

Singing engages multiple areas of the brain, including those responsible for memory, emotion, and coordination. When you sing, you activate the auditory cortex (hearing), the motor cortex (movement), the visual cortex (reading lyrics), and the limbic system (emotions).

A study from the University of Frankfurt demonstrated that singing increases the levels of immunoglobulin A, an antibody that plays a crucial role in immune function, and hydrocortisone, an anti-stress hormone, highlighting the broader health benefits of singing.

Dr. Julene K. Johnson, a professor at the University of California, San Francisco, notes, "Singing has both psychological and cognitive benefits, enhancing memory, attention, and problem-solving skills."

The Vagus Nerve and Singing

Singing also stimulates the vagus nerve, which is integral to the parasympathetic nervous system—the system that calms us down and helps us relax. The vibrations from singing can increase vagal tone, which is associated with better stress management, improved mood, and overall well-being.

Tips for Incorporating Singing into Your Routine

You don’t need to be a professional singer to reap the benefits of singing. Here are some easy-to-follow exercises and tips for beginners:

1. Warm-Up Your Voice

Exercise: Gentle Humming

• Instructions: Start by gently humming. Close your mouth and hum a comfortable note, feeling the vibrations in your face and chest. Gradually move to higher and lower pitches.
• Science: Humming warms up the vocal cords and engages the vagus nerve, promoting relaxation.

Exercise: Lip Trills

• Instructions: Blow air through your lips to make them vibrate, like blowing raspberries. Try to hold a pitch while doing this.
• Science: Lip trills help relax the facial muscles and improve breath control, essential for singing.

2. Sing Along to Your Favorite Songs

Exercise: Daily Singing Routine

• Instructions: Choose songs that you love and sing along for at least 10-15 minutes a day. Focus on songs that make you feel happy and energized.
• Science: Regular singing releases endorphins and oxytocin, boosting mood and reducing stress.

3. Practice Deep Breathing

Exercise: Diaphragmatic Breathing

• Instructions: Place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, ensuring your abdomen rises more than your chest. Exhale slowly through your mouth.
• Science: Deep breathing increases oxygen flow, reduces stress, and improves lung capacity, which is beneficial for singing.

4. Join a Singing Group or Choir

Exercise: Group Singing Sessions

• Instructions: Find a local choir or singing group. Participate in regular rehearsals and performances.
• Science: Group singing fosters social connections, enhances mood through shared experiences, and provides a sense of community.

5. Explore Different Singing Techniques

Exercise: Singing Scales

• Instructions: Practice singing scales (do-re-mi-fa-so-la-ti-do) to improve pitch accuracy and vocal range. Start slow and gradually increase speed.
• Science: Singing scales engages multiple areas of the brain, improving cognitive function and coordination.

6. Use Technology to Enhance Your Singing Practice

Exercise: Singing Apps

• Instructions: Use apps like Smule, Sing! Karaoke, or Yousician to practice singing. These apps offer a variety of songs and provide feedback on your performance.
• Science: Technology can make singing practice more engaging and provide structured learning, which can enhance skill development and motivation.

How to Make Singing a Part of Your Daily Routine

Morning Routine

Start your day with a song. Singing in the morning can set a positive tone for the day and energize you. Try singing while you’re getting ready or during your morning commute. Choose uplifting and motivational songs to boost your mood.

During Breaks

Take a few minutes during your work breaks to sing. It’s a great way to reduce stress and refresh your mind. Find a quiet spot where you won’t disturb others, or hum softly at your desk. You’ll return to your tasks feeling more focused and relaxed.

Evening Wind-Down

End your day with a calming singing session. Singing soothing songs or lullabies can help you unwind and prepare for a good night’s sleep. Incorporate it into your evening routine, whether it’s while cooking dinner, during a relaxing bath, or as part of your bedtime ritual.

Family Singing Time

Make singing a family activity. Sing together during car rides, family gatherings, or even while doing household chores. It’s a fun way to bond and create lasting memories while reaping the mental and emotional benefits of singing.

Join Online Communities

If you can’t find a local singing group, consider joining an online community. Many platforms offer virtual choirs and singing groups where you can connect with others who share your passion for singing. This can provide a sense of community and motivation to keep singing.

Conclusion

Singing is a simple yet powerful way to boost your mood and brain health. By engaging multiple areas of the brain, releasing feel-good chemicals, and stimulating the vagus nerve, singing offers numerous mental and physical health benefits. Whether you’re a beginner or an experienced singer, incorporating singing into your daily routine can enhance your well-being and bring joy to your life.

Remember, you don’t need to have a perfect voice to enjoy the benefits of singing. As Dr. Julene K. Johnson aptly stated, "Singing has both psychological and cognitive benefits, enhancing memory, attention, and problem-solving skills." So, go ahead and sing your heart out—your brain and mood will thank you for it.

Be Well

Jim Donovan M.Ed.

P.S. – If you’d like to learn even more techniques to reduce anxiety and improve your overall well-being, consider exploring my Sound Solution Bundle! It’s filled with practical tools and exercises to help you harness the power of sound for better health. Click here to get started today!

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new wellness practice.

Sources:

1. Kreutz, G., Bongard, S., Rohrmann, S., Hodapp, V., & Grebe, D. (2004). Effects of choir singing or listening on secretory immunoglobulin A, cortisol, and emotional state. Journal of Behavioral Medicine, 27(6), 623-635. Retrieved from springer.com
2. Grape, C., Sandgren, M., Hansson, L. O., Ericson, M., & Theorell, T. (2003). Does singing promote well-being? An empirical study of professional and amateur singers during a singing lesson. Integrative Physiological & Behavioral Science, 38(1), 65-74. Retrieved from springer.com
3. Vickhoff, B., Malmgren, H., Åström, R., Nyberg, G., Ekström, S. R., Engwall, M., Snygg, J., Nilsson, M., & Jörnsten, R. (2013). Music structure determines heart rate variability of singers. Frontiers in Psychology, 4, 334. Retrieved from frontiersin.org
4. Johnson, J. K., Louhivuori, J., Siljander, E., & Saarikallio, S. (2013). Group singing and health-related quality of life in Parkinson's disease. Parkinsonism & Related Disorders, 19(12), 1051-1055. Retrieved from sciencedirect.com
5. Clift, S. M., & Hancox, G. (2010). The significance of choral singing for sustaining psychological well-being: findings from a survey of choristers in England, Australia and Germany. Music Performance Research, 3(1), 79-96. Retrieved from researchgate.net