Your Voice is Medicine: 5 Tools to Free Funky Emotions
I lost my sh*t yesterday. Here's what I forgot about emotional self-regulation
Dear Brave Soul, 😘 How are you doing these days? Are you feeling the shock and awe in the USA? Hella intense, by design. Don’t let it win! Thanks, for inspiring this post.
Yesterday I peeked at the news, and let my Monkeys of Doom take over.
As a former Big Media journalist,1 I’m embarrassingly unplugged. I avoid news that clenches me up with fear over things I can’t control. So when I saw the latest, doomsday loops played in my head: Our democracy is poisoned. Our legal system is too slow and corrupt to stop it. Supply chains will fail. War is on the horizon. Must stockpile food.
My husband was calmly doing his PT exercises when I aggressively got up in his face. “We've got to talk about this now. What’s our plan? Costa Rica?” As I ate chips.
In Fight or Flight, the Amygdala-driven land of Fear, we lose access to our frontal lobe. So I forgot the practical knowledge of vocal sound healing techniques that I’d studied, practiced, and shared for years, pre-pandemic. Then I remembered.
I remembered to calm myself by making a few sounds with my breath: Ahhh…
I remembered how much my body loves the sounds of my soothing voice.
I remembered how vibration moves my heart to feel more at peace.
I remembered that making soothing sounds lights up my wise, enduring soul.
Sound regulates our emotions.
Dr. Stephen Porges’ Polyvagal Theory helps us understand our reactive nervous system and how to calm it down. “Humans have used a variety of methods to activate the (calming) vagus nerve… music, dance, yoga, and breathing…”2 Music and sound are the keys to his Safe & Sound Protocol (SSP), an evidence-based set of audio tools.
In 2017, I co-wrote a book with my sound healing mentor: “Your Voice is Medicine: How to Activate the Evolutionary Art of Sound Healing in Your Own Body.”
Here’s 5 simple ways to use your voice to reset your nervous system, so you feel better (without cookies, chips, wine, or bitching).
1. Breathe and exhale with a long sigh: “Ahhhhh…”
It works. Try it. Often. I try to take a long, conscious sigh at least once an hour. Add more sound to the Ahhhh (see video at 2:00).
2. The Hum: energize your insides
This is not about sounding good or projecting sound out into a space. Instead, imagine sending your hum into your body (see video at 3:00). Here’s how:
Speak your name aloud in an everyday, natural tone.
Repeat it fast; speed it up until it becomes a single tone.
In this natural, comfortable tone, Huuummmmmm for 10-30 seconds.
Gently take a breath when you need to. Relax, inhale, and Hum again.
How it works: Our bodies are approximately 70% liquid. The vibration of the hum creates a wave-like motion that gently calms and enlivens our tissues. Try it.
3. The Silent Hum: create a vibrational bubble
Use this to calm yourself in a crowd, or when you need to be quiet. Use the same tone from your speaking voice, but imagine making the sound in your mind. You’ll feel a similar energizing effect as an audible hum. Try it! (see video at 5:07)
4. The Flush: Empty your emotions (whining helps!)
Use this self-care tool to clear emotional residue from your body (see video at 7:08)
Find a private space to feel ok making weird sounds! Take a big breath.
With the exhale, make a sound to express what you’ve been feeling: 😭 “Waahh!” 😡 “Grrrr!” 😨 “Eeeee!” or any sounds that feel right. Make faces, movements.
After big emotions, make soothing tones to repair: “ahhhhh,” or “hummm.”
Human emotions are designed to MOVE (like a baby’s tears). Sound is release. It’s brave to express real feelings in a culture that wants us to shove them down. Try it, then see how you feel. It’s fun to do in a group, especially with kids or close friends.
The Flush Tool is part of my oracle deck for Creative Healing, posted free:
5. Laugh! Early and often.
Laughing is the most positive way to make a joyful noise. Laugh at yourself! Get silly. Hang out with funny folx or animals. Watch comedies. It’s the best medicine we’ve got.
May this spontaneous love song calm your heart (I sing for water daily).
🗣️ Comments, please: Are you freaked out these days? How do you calm your nervous system? Please share your self-care tools that help.
I love your brave, beautiful voice. 💗 Please like this post, comment, or share with a friend who could use a few simple tools to lift her heart.
More to come!
As a former art director/illustrator for big media, I also wrote articles, contributed to the editorial process (and designed the cover of TIME Magazine).
What is Polyvagal Theory? How can I apply Polyvagal Theory to my daily life?
Christine, I chuckled when I read the parenthetical part that read "without cookies, chips, wine, or bitching." Relatable. ☺️
What I learned most today was that I can IMAGINE the humming and it'll have the same effect on my nervous system. That's something I will try!
To answer your question, I have always been highly sensitive, so everything affects me. The current political and cultural climate feels the same to me as it always has, to be honest. Feeling safe is a lifelong endeavor.
I appreciate you and the work you are doing!
Totally need to keep these strategies front and center these days. Thank you!