Release the Pressure: How Breathing and Vocal Expression Heal the Mind and Body

holistic living

Dec 6

Have you ever noticed how you sigh after a long day, hum when you're focused, or even growl in frustration? These sounds aren’t random, they’re ways our bodies naturally release pent up energy. When we allow ourselves to breathe deeply and use our voices freely, we tap into a powerful tool for emotional and physical healing.

Breathing and vocal expression go hand in hand, offering an outlet for bottled up energy and emotions. While many of us are taught to stay composed and quiet, giving ourselves permission to exhale, moan, hum, or even shout can do wonders for our well being. Let’s explore the science and the practice of releasing vocal energy, along with techniques to help you breathe life back into your body.

The Science of Breathing

Breathing isn’t just about survival, it’s a direct line to calming the mind, balancing the nervous system, and clearing emotional clutter. James Nestor’s book Breath: The New Science of a Lost Art sheds light on the transformative power of proper breathing.

Nestor explains that most of us breathe shallowly, robbing our bodies of oxygen and keeping us stuck in a low level state of stress. Learning to breathe deeply through techniques like diaphragmatic breathing can increase oxygen flow, improve focus, and even regulate emotions.

Using Sound to Release Energy

Vocalizing while breathing can amplify the benefits of these practices. Certain sounds stimulate the vagus nerve, a key player in the parasympathetic nervous system, helping us shift out of fight or flight mode into rest and digest mode.

Here are some ways to use your voice as a release:

Moaning: A deep, guttural moan can loosen tightness in the chest and diaphragm while releasing emotional tension. Try moaning on the exhale during a long sigh.
Humming: Humming softly stimulates the vagus nerve and creates vibrations that calm the nervous system. It’s particularly effective when you feel overwhelmed.
Growling: A quiet growl can help vent frustration or anger in a controlled way. Think of it as an energy release rather than a tantrum.
Sighing: A dramatic, drawn out sigh not only signals your body to relax but also offers an emotional reset.
Chanting: Repeating a sound like “om” creates a meditative rhythm that slows your heart rate and clears your mind.

Techniques for Releasing Bottled-Up Energy

1. The Lion’s Breath

This playful yoga technique is perfect for letting go of tension.

Inhale deeply through your nose.
Exhale forcefully through your mouth, sticking your tongue out and roaring like a lion.
Repeat 3–5 times to feel an instant release.

2. Humming Breath

This combines breathwork with soothing sound vibrations.

Inhale deeply through your nose.
As you exhale, hum a single note. Feel the vibration travel through your chest, throat, and head.
Repeat for a few minutes to feel grounded and centered.

3. Shaking and Sounding

Inspired by primal movement, this method releases physical and vocal tension simultaneously.

Stand with your feet shoulder-width apart and shake your body gently.
Let out whatever sound feels natural—a hum, moan, or even laughter.
Shake and sound for a minute or two to reset your energy.

The Mental Health Benefits of Breathing and Vocalization

Studies have shown that deep breathing and vocal exercises can reduce anxiety, improve mood, and even boost immunity. Here’s how:

Regulating Emotions: Controlled breathing lowers cortisol levels, the stress hormone, helping you feel calmer and more balanced.
Improving Focus: Breathing deeply delivers more oxygen to the brain, sharpening your mental clarity.
Building Resilience: Vocal expression lets you process and release emotions, reducing the chances of bottling them up.

Practical Ways to Incorporate Vocal Energy Release

In the Car: Scream or growl into the void while driving alone. Your car is a safe, private space to let it out.
In the Shower: Belt out your favorite song or hum along with the water’s rhythm. The acoustics make it feel even more cathartic.
During a Walk: Try humming or softly sighing as you move. Let the sounds sync with your footsteps for a meditative experience.
With Friends: Host a sound bath or vocal release circle. Sharing the practice can feel liberating and bonding.

A Final Exhale

Breathing deeply and using your voice are some of the most accessible, low-cost tools for emotional and physical well being. Whether you’re humming through stress, growling out frustration, or roaring like a lion, every sound is a reminder that your voice matters and that your body is capable of profound release and renewal.

Give yourself permission to sigh, moan, hum, or even shout. It’s not about being “composed”, it’s about being free. After all, sometimes the simplest acts, like breathing deeply and letting out a sound, can lead to the biggest transformations.

Try these practices and let us know, what’s your favorite way to breathe and release?

Jessica Devon