Vocal Toning: How Sound Can Help You Relax and Feel Better

Everyone can sing. I'm going to go further and say that everyone should sing. Our voices are so powerful; we use them to communicate our thoughts, needs, knowledge and to comfort others, amongst many more wonderful and amazing uses. It is vitally important that we use our voices effectively and in recognition of the power they hold. Think about how many times you've spoken today. Was everything you said well received? If not, why not? Do you always communicate confidently and effectively? What if you could improve the way you use your voice?

Vocal toning is a simple, powerful way to use your voice to support your wellbeing. Unlike singing or chanting, toning involves making long, steady vowel sounds, such as “ah,” “oh,” or “ee”, in a relaxed and mindful way. The goal isn’t to sound beautiful, but to feel the vibrations and calm your body and mind. When we use our voices in this way, we free the blocks to effective and meaningful communication.

Vocal Toning

How It Works

When you tone, you create soothing vibrations in your body that can help activate the vagus nerve, which plays a key role in calming the nervous system. Scientific research shows that combining sound with slow, deep breathing can improve heart rate variability, a sign that your body is shifting into a more relaxed, balanced state (Laborde et al., 2022).

Vocal toning has also been shown to reduce cortisol levels (a stress hormone), ease anxiety, and enhance mental clarity (Perciavalle et al., 2017). It’s often described as a grounding practice, bringing your attention to the present and helping you reconnect with yourself.

Beyond the scientific explanations, when we exercise our voices meaningfully in vocal toning, we create energetic loops throughout our bodies. This movement of energy releases any blocks we might have that are preventing us from communicating well, allowing us to use our voices freely and confidently.

The Power of Group Toning

While toning alone has clear benefits, doing it with a partner or group can amplify the effects. When people tone together, their breathing and vocal rhythms naturally begin to synchronise. This shared resonance can create a sense of connection and belonging, which is particularly valuable for emotional health.

Group toning can also enhance the physical vibrations felt in the body. When multiple voices produce the same sound, the sound waves reinforce one another, creating a richer, more enveloping experience. This deep resonance has been associated with feelings of peace, unity, and even joy.

Social connection is itself a protective factor against stress and illness. Research into communal vocal practices, such as group chanting and singing, has shown benefits for mood, social bonding, and immune function (Fancourt et al., 2016). Toning together can offer similar rewards, without the need for musical training or performance.

Try It Yourself

You don’t need any musical ability to tone. Simply sit or lie comfortably, breathe in deeply, and on your exhale, gently release a vowel sound like “ah” or “oo.” If you’re toning with someone else, choose the same sound and let your voices blend naturally. Aim for 5–10 minutes, listening to the shared tone and the stillness that follows.

Summary of Benefits

• Reduces stress and helps regulate breathing and heart rate

• Improves emotional wellbeing by calming the nervous system

• Supports trauma recovery by encouraging safe body awareness

• Enhances connection when done with others, reducing feelings of isolation

• Promotes mindfulness and a sense of inner peace

References

• Laborde, S., et al. (2022). Effects of Voluntary Slow Breathing on Heart Rate and Heart Rate Variability: A Systematic Review and Meta-Analysis. Neuroscience & Biobehavioral Reviews, 138, 104711.

• Perciavalle, V., et al. (2017). The Role of Deep Breathing on Stress. Neurological Sciences, 38(3), 451–458.

• van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

• Fancourt, D., Aufegger, L., & Williamon, A. (2016). Low-Stress and High-Stress Singing Have Different Effects on Mood and the Immune System. Frontiers in Psychology, 7, 1156. https://doi.org/10.3389/fpsyg.2016.01156