Find Your Voice: Breath, Humming & Healing the Throat
Pavla Borg 
Discover how humming boosts nitric oxide, calms the vagus nerve and supports expression.
Have you ever swallowed your words in a meeting, bitten your tongue to keep the peace or wished you’d spoken your truth but stayed silent instead? We’ve all been there. And it leaves more than frustration, it creates tension, especially in the throat and chest.
That’s because the Throat is about much more than just speaking. It’s about courage, expression and authenticity. When it’s blocked, we feel silenced, small or unsure. When it’s balanced, we feel clear, confident and free to express who we really are.
And the key to unlocking it? Your breath.
The Breath–Voice Connection
Breath and voice are inseparable. You literally ride your breath every time you speak. No breath = no voice.
Singers know this better than anyone. To sustain a note, you need control of the exhale. To project with resonance, you need the lungs, diaphragm and voice box to work together in harmony. Breath sets the rhythm and voice gives it expression.
This is why ancient traditions across the world have always paired breath and sound... from chanting mantras in yoga to reciting prayers like the Ave Maria. Fascinatingly, research has found that both practices naturally slow the breath to around 6 breaths per minute, the same “resonance frequency” modern science identifies as the most beneficial for heart and nervous system coherence (read more in this post). Long before physiology labs existed, spiritual rituals were guiding us into balance.
The Science of Humming, Nitric Oxide & the Vagus Nerve
Here’s where it gets even more exciting. Research shows that humming can increase nitric oxide production in the nasal passages by up to 15 times compared to quiet breathing.
Why does that matter? Nitric oxide is a tiny but mighty molecule that:
- Opens your airways and blood vessels (better oxygen delivery).
- Supports immune defence (helps kill pathogens in the sinuses).
- Improves circulation and overall energy.
So when you hum, you’re not only soothing yourself, you’re also giving your biology a natural boost. But there is more!
Enter the vagus nerve, the main “rest-and-digest” pathway of your nervous system. Vibrations from humming, chanting or even gargling stimulate this nerve, sending a signal of safety to the brain. That’s why a simple hum can shift anxiety so quickly: your throat isn’t just making sound, it’s sending calm through your whole body.
Why the Throat Matters
When the Throat is out of balance, it often looks like:
- Staying silent when you need to speak up.
- Fear of expressing your truth.
- Or the opposite: talking too much to fill the silence.
When the Throat is balanced, you feel:
- Clear in your communication.
- Courageous in speaking your truth.
- Creative and free in your self-expression (whether in words, song, or writing).
The throat is where breath becomes voice. When you reclaim that space, you reclaim your power to be heard.
Why This Matters for You
Finding your voice doesn’t require making a speech or singing on a stage. It starts with simple practices: a hum, a breath, a ritual that reminds you: “My voice matters.”
A Blue Ritual: Frozen Spirulina Yoghurt Cups with Blueberries & Chia
To celebrate the Throat archetype, I love this cooling recipe. It’s packed with blue and purple foods that nourish the body and symbolically honour the energy of expression.
Ingredients & Benefits:
- 2.5 cups Greek yoghurt → probiotics for gut and immune health
- 2 tsp blue spirulina powder → antioxidants & anti-inflammatory
- ½ cup blueberries → antioxidants for brain and vascular health
- 2 tbsp chia seeds → fibre, support digestion
- 1/3 cup maple syrup/honey (optional) → natural sweetness + soothing for the throat
- 1 tsp vanilla extract or a pinch of vanilla powder → improved mood and cognitive function
- 1/3 cup melted cacao butter (optional for frozen bark)
Instructions:
Mix yoghurt with spirulina until evenly coloured. Add maple syrup/honey if using, chia seeds, vanilla and melted cacao butter. Spoon into muffin cases and sprinkle with blueberries. Freeze for 1–2 hours until set. Pop out and enjoy as cooling, throat-soothing bites.
Throat Pro Tip
Humming through the nose has been shown to increase nitric oxide production by up to 15x. Try humming for one minute and not only will your sinuses thank you, but your nervous system will too.
Ready to explore more? In my Inner Strength in Action minicourse, I guide you through breath practice that helps you open your voice, calm your body and express yourself with courage and clarity. Because the world needs your voice, not a perfect one but your authentic one.
See you in the next breath, Pavla 💛