The World’s Best Kept Secret for Eliminating Stress: Singing

Simple and Effective

Many of us have heard that music is a powerful tool for healing. Whether you are struggling with depression, anxiety, stress, or physical illness, music can shift our mood and lift us up. It is also a time-tested method for soothing the stress response and calming anxiousness. But did you know singing has these same benefits? Research has found that singing is just as effective, if not more so than listening to music. And the best part? You can do it anytime, anywhere. If you need more joy and less stress in your life, keep reading. Singing has some surprising health benefits — all backed by science.

Stress, Mood Disorders, & Illness: Singing is Good Medicine

From grade school classrooms to choirs and impromptu singing circles, researchers have established singing is just plain good for you. In fact, it has been known for quite some time that singing releases the feel-good neurotransmitters dopamine and endorphins, which give you a natural high. And now, studies show singing also triggers a similar effect as using cannabis due to biological compounds by the name of endocannabinoids.

In one study involving women over the age of 50, those who sing in a choir increased their blood levels of endocannabinoids by an incredible 42 percent.¹ This is great news for those who suffer from chronic pain as these compounds are known as natural pain killers. What’s more, singing in a group also releases oxytocin, otherwise known as the love and bonding hormone.

If you need another reason to burst out into song, singing also lowers inflammation and boosts your immune system — much more than just listening to music. A 2004 study found that participants who sang produced more immunoglobulin A antibodies than those who simply listened to music.² This is an important point because immunoglobulin A is the first line of defense for your immune system.

A single session of singing in a choir also has far-reaching impacts for mental health. It is known to cool inflammation, which in turn helps your immune system to operate more efficiently and lowers your risk of depression, a condition linked with neuroinflammation.^4,5

Lowering inflammation and boosting feel-good chemicals in the body aren’t the only reasons that make singing helpful for well-being, it also builds self-confidence, alleviates fatigue, lowers blood pressure, reduces muscle tension, improves posture, and can even lead to better lung function in those with lung disease.^1,3,5

Best Practices

So where should you begin? You don’t need to join an in-person choir to reap the benefits of singing — although if one is available near you, it’s a fantastic way to build community and connection, — which has its own health perks. Virtual singing groups are another option, as is singing on your own. Just five minutes of singing can have a positive effect — however, for the most benefit aim for hour-long sessions — preferably with a group.

If you are hesitant because you don’t feel as though you sing well, here are a few helpful tips:

• Sing from your diaphragm
• Warm up your voice with humming
• Stand up straight with good posture
• Practice with different ranges of sound, from deep to a higher pitch
• Train your ear using Solfege (think: “doh, ray, me” in the “Sound of Music”)

There are many free resources online that can help to improve your singing voice. But even if you feel you cannot sing well — do it anyway! The health and stress-relief benefits aren’t contingent on being able to sing beautifully. In fact, it makes absolutely no difference. The important point is to have fun!

Plant-Powered Natural Wellness

In addition to including singing into your day-to-day routine, herbal remedies are an outstanding option for boosting mood, calming stress, and soothing anxiety. My favorite go-to herbal formulation for this purpose is our Anxiety and Stress Blend.

During particularly stressful times, this blend is essential. A potent combination of calming botanicals, it swiftly alleviates stress, allowing you to maintain clarity, balance, and efficiency throughout the day. Taken regularly, it helps to keep stress at bay thanks to adaptogens like ashwagandha and reishi. What’s more, lemon balm calms the nervous system, while lion’s mane boosts mental function.

A FIVE STAR BLEND

“Some days I have anxiety and stress knowing what’s going on in our country. I can tell you this though, Nicole’s Anxiety & Stress tincture works very well, I definitely give it a five star.” – Shawn

If you are feeling overwhelmed by stress and want more joy in your life, this is the blend for you! There is a good reason it is one of our most popular formulations. Discover the power of herbal medicines for yourself by visiting my apothecary today!

Nicole Apelian

Nicole’s Apothecary Products in this Post

References

1. “Why singing is good for your body and mind” by Michael Mosley, BBC. https://www.bbc.co.uk/programmes/articles/2VZPZmq2pRSMT2YHWbQdW7/why-singing-is-good-for-your-body-and-mind
2. 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. https://doi.org/10.1007/s10865-004-0006-9
3. Shakespeare T, Whieldon A Sing Your Heart Out: community singing as part of mental health recovery Medical Humanities 2018;44:153-157.
4. Fancourt, D., Williamon, A., Carvalho, L. A., Steptoe, A., Dow, R., & Lewis, I. (2016). Singing modulates mood, stress, cortisol, cytokine and neuropeptide activity in cancer patients and carers. Ecancermedicalscience, 10, 631. https://doi.org/10.3332/ecancer.2016.631
5. Lee, C. H., & Giuliani, F. (2019). The Role of Inflammation in Depression and Fatigue. Frontiers in immunology, 10, 1696. https://doi.org/10.3389/fimmu.2019.01696