14-Minute Humming Sleep Meditation | Bedtime Nervous System Reset

NEW – The Humming Reset Toolkit
If you enjoy this practice and want more humming meditations for stress, sleep, and everyday regulation, you can explore my mini humming audio toolkit here: https://payhip.com/b/L9w1E
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14-Minute Humming Sleep Meditation | Vagus Nerve Reset

This guided humming meditation is designed to help you unwind at the end of the day and support your nervous system in shifting toward rest and sleep.

In this practice (just under 15 minutes), we’ll move through:

A few minutes of gentle somatic settling and breath

A simple, repetitive humming pattern you can follow with me

A quiet landing to ease you toward sleep or deep rest

You don’t need any musical experience and you definitely don’t need a “good” singing voice—just a willingness to hum softly along and notice how your body responds.

You can use this:

As part of your bedtime routine

When you’re feeling wired but tired

Anytime you want to support your nervous system in slowing down

How to use this meditation:

Listen with headphones or a small speaker if you can

Keep your jaw soft and let the hum be easy and gentle

If humming out loud feels like too much, you can also hum very quietly or simply listen and imagine yourself humming

Feel free to pause or stop at any time if you need a break

If you repeat this practice regularly, you may notice that your body learns to associate the humming pattern with safety, slowing down, and rest.

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Why humming can help with sleep:

Humming combines sound, vibration, and longer exhalations, which can help stimulate the vagus nerve and support the “rest-and-digest” branch of your nervous system. For many people, this can feel calming, grounding, and sleep-supportive over time.

As always, this practice is for education and self-support only and is not a substitute for medical or mental health care. Please listen to your own body and work with your healthcare providers as needed.

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If you found this helpful, you might also enjoy my Humming Reset, a mini audio toolkit with:

Humming for sleep & winding down

Humming for stress & anxiety support

A morning grounding practice

A mood & energy boost track

A quick SOS reset you can use anytime

Learn more here: https://payhip.com/b/L9w1E

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Stay connected:

Join our Substack Community (articles & practices): singingsomatics.substack.com

Instagram: @somasongwellness

If this video supports you, it means a lot if you like, comment, or share it with someone who might benefit.

May this humming practice bring you softness, rest, and ease. 🌙

⏱ Timestamps
0:00 Intro
0:46 Body & Breath Awareness
3:23 Guided Humming Practice 1
5:47 Check in and Reset
6:40 Guided Humming Practice 2
12:30 Check in and Closing