Vocalization and Toning During Breathwork
Let’s face it. Some group breathwork circles are full of loud expressions: shouting, crying, screaming into a pillow, singing, toning (“Ah-Ohm”), etc.
But what if I told you there was good science to back up WHY breathwork facilitators encourage this authentic release of sound.
The Science of Vocalization and Toning
Toning can be defined as “a form of improvisation-based open vowel vocalization” (Bernardi). Some of the more well-known forms of toning come from traditional yogic practices, such as an “Ohm”. In breathwork, we utilize toning for various reasons including opening and relaxing the vocal cords and throat in order to allow for a greater easeful volume of breath, to stimulate the vagus nerve and hence increase parasympathetic tone, and to encourage opening the throat chakra, moving energy through the body via expression of sound.
The vocal cords/folds look and act like a trap door, at the top of the trachea (aka windpipe), within the cartilaginous larynx (aka voice box). The vocal cords are made of fibro-elastic tissue and open and close accordingly when producing sound (your voice), preventing food from entering the lungs, and while breathing.
The vocal cords close/come closer together (adduct) and vibrate while producing sound. They open (abduct) while breathing. During a therapeutic breathwork session we can intentionally stimulate the closing (adduction) of the vocal cords by toning, in order to facilitate a more easeful reflexive opening (abduction). This results in a greater capacity to move a larger volume of air with less effort.
Rhythmic vocalization (toning) has been shown to promote positive parasympathetic tone
The vocal cords’ primary innervation (supply of nerves) comes from branches of the vagus nerve, specifically the superior (internal and external) and inferior (left and right) laryngeal nerves. This means that we can use our voice to stimulate the vagus nerve, which in turn stimulates the parasympathetic nervous system. Rhythmic vocalization (toning) has been shown to promote positive parasympathetic tone (measured by changes in heart rate, blood pressure, respiratory rate, sense of well-being, etc) and support relaxation and downregulation of the stress response.
Rhythmic vocalization (singing) improves lung function
Rhythmic vocalization (singing) has also been shown to improve lung function. A study by Martinez, et. al. that looked at chronic obstructive pulmonary disease (COPD) patients and singing found that “the spirometric results performed immediately after singing suggest[ed] that vocal exercises induce[d] transitory improvements in respiratory mechanics” (2008). In addition, “active expirations would also increase the elastic recoil pressure of the diaphragm and rib cage. The release of this pressure after relaxation of the expiratory muscles could assist the next inspiration” (Martinez, 2008). This quote demonstrates the mechanism by which a full expiratory vocalization (toning on the exhale) can improve the capacity of the following inspiration (inhale).
Toning slows our respiratory rate and increase tidal volume
A study by Bernardi, et al. found improvised vocalization (toning) to improve cardiovascular health markers, including heart rate variability and ventilatory efficiency (2017). This study specified their intentional use of improvised vocalising (toning) over singing with the following: “We chose toning as a representative exemplar of vocal practices that, rather than generating a predetermined rhythmic and melodic structure, invites a state of moment-by-moment, non-judgmental awareness, a key feature of several meditative practices” (Bernardi, 2017). Toning had a greater impact on slowing respiratory rate and increasing tidal volume, which together suggests respiratory optimization.
What if I have resistance to using my voice?
Start gently and work your way up to filling the room with your voice. Give yourself permission to take up space.
For many, it can feel, in the least, daunting or, in the most, genuinely unsafe to make loud noises. For some breathers, their nervous system is in a functional state of freeze. Making a loud noise might feel too activating for their system.
Try gently humming the sound of an “ah-ohm”. The vibrations in humming alone, will increase parasympathetic tone. Try joining in with the group as they release a collective tone; strength in numbers.
Shouting into a pillow can be a great way to move immense amounts of energy through the throat (and the whole body) without expressing outwardly into the space.
Sources:
Martinez, J. (2008). Effects of singing classes on pulmonary function and quality of life of COPD patients. International Journal of Chronic Obstructive Pulmonary Disease, 1. https://doi.org/10.2147/copd.s4077
Bernardi, N. F., Snow, S., Peretz, I., Orozco Perez, H. D., Sabet-Kassouf, N., & Lehmann, A. (2017). Cardiorespiratory optimization during improvised singing and Toning. Scientific Reports, 7(1). https://doi.org/10.1038/s41598-017-07171-2
