Why I Suggest Singing for Anxiety

Why I Suggest Singing for Anxiety (And Why My Clients Are Often Surprised)

When it comes to managing anxiety, one of the unexpected tools I recommend to my clients is singing. This might raise some eyebrows, but the rationale behind this suggestion is deeply rooted in how our physiology works. Anxiety manifests not just emotionally, but as a physical experience in our bodies. Let’s explore how singing can uniquely help alleviate anxiety and transform our relationship with it.

Understanding Anxiety: A Physiological Perspective

Anxiety is often accompanied by physical symptoms such as rapid, shallow breathing, tension in the throat and shoulders, and an increased heart rate. This is our body’s sympathetic nervous system kicking in, often referred to as the fight-or-flight response. When we are anxious, our vagus nerve, which regulates the 'rest and digest' response, is overshadowed by these alarm bells of the sympathetic system. Consequently, we feel braced and mentally overwhelmed.

The Role of Singing in Reducing Anxiety

Interestingly, singing can counteract these symptoms on multiple levels. The primary benefit of singing lies in its ability to reorganise our breath. To sing, one must inhale deeply and exhale slowly and controlled. This extended exhalation is akin to practices such as box breathing or yogic breathing techniques aimed at signalling to our bodies that it is time to relax. The melody takes care of the timing, allowing our bodies to remember how to breathe calmly.

Engaging the Vagus Nerve

While singing, we also engage the vagus nerve that threads through our vocal cords and throat. This nerve is integral in sending calming signals to our heart and lungs. When we hum or sing, we stimulate this nerve, which can result in a notable reduction in feelings of tension and anxiety. It’s not merely an anecdotal observation; studies have substantiated that choral singing can lead to measurable decreases in anxiety levels.

Releasing Physical Tension

Anxiety tends to lodge itself within specific muscle groups – the jaw, throat, diaphragm, and upper chest, all of which are involved in producing sound. To let your voice out effectively, you must allow these muscles to relax. This means that every time you sing, you inadvertently grant your body permission to unclench these areas, often without even realising it.

The Emotional Connection of Singing

Beyond the physical benefits, there is an emotional component to singing. Engaging in this form of expression stimulates the limbic system, the part of our brain that handles emotions and memories. This stimulation can result in a rush of feel-good hormones like endorphins and oxytocin, especially when singing in groups. Collective singing fosters social connections, which are incredibly protective against feelings of anxiety.

However, even solo activities, such as singing in the car or in the shower, are beneficial. These moments of vocal expression allow individuals to release pent-up energy and utilise their voice, which for many living with anxiety may feel suppressed.

The Cognitive Breakthrough

Singing also offers a unique advantage in breaking the cycle of worry and rumination. While immersed in a song, the mind cannot dwell on anxious thoughts; there simply isn’t enough cognitive bandwidth. This temporary escape is vital; it gives a much-needed break, allowing individuals to reconnect with the present moment and remember that they are safe.

Embracing Your Voice

You do not need to be a skilled vocalist nor require an audience. There’s no such thing as a bad singing voice; it is simply a tool for emotional and physical release. You can hum while cooking, belt out tunes while driving, or join a community choir—an option that has surged in popularity due to rising awareness of the mental health benefits of singing.

A Call to Experiment

If you are living with anxiety, I encourage you to experiment with singing. Notice how you feel before and after just a couple of minutes of humming or singing. Pay attention to your breath, your jaw’s tension, and any subtle emotional shifts.

Sometimes, the most effective interventions are the simplest, often ones we embraced as children before societal pressures taught us to worry about how we sound. The path to releasing anxiety through singing is always open, waiting for you to step back into it.