Humming and Singing Our Way Out of Fight or Flight Mode
Earlier this month, I attended a conference for individuals with disabilities, their families, and caregivers. In one of the breakout sessions, an Occupational Therapist certified in teaching Yoga for the Special Child® spoke about the neurological impacts of the fight-flight-freeze response. Before highlighting the benefits of yogic diaphragmatic breathing to reduce the stress response, the presenter described how this active defense response can become overactive and the negative effects of exaggerated stress. Naturally, I thought of my developmentally delayed child when she pointed out that long-term overactive fight-flight-freeze mode could actually stop development.
So how do I help him? I thought to myself. We know the yogic breathing, but how do I make it fun for a child who is already practicing guided calming breathing techniques when he’s anxious?
In response to my raised hand and subsequent question, the presenter provided an unexpectedly simple and easily implemented answer: sing.
It seems she isn’t the only one to recommend singing or humming to help reduce the overactive stress response. The secret lies in the vagus (Latin for “wander”) nerve, which wanders throughout the body and connects the brain with multiple organs. The vagus nerve influences various functions that impact mental health, such as breathing and heart rate. Chiropractors, yoga practitioners, vocal coaches, and psychologists alike tout the benefits of stimulating the vagus nerve to remediate stress response. Chanting and gurgling can also stimulate the vagus nerve, but adding water to the mix when trying to calm an anxious child sounded more like a scene from Gremlins than an effective calming technique.
Now, we’ve added a new tool to our resiliency toolbox: singing. In the morning, we often sing an energizing and danceable tune. Our current favorites are “Yum, Yum, Breakfast Burrito” and “It’s Raining Tacos”, two silly and memorable songs from Parry Gripp. Thanks, Parry! We also like big-screen hits, like “You’re Welcome” from Moana and “Everything is Awesome!” from The Lego Movie, for their ability to inspire embarrassing but stress-relieving mommy-son dances around the living room. At bedtime, we’ve rediscovered the joys of circle time with classics like “Twinkle, Twinkle Little Star”.
So how does one calm an overactive stress response in an anxious child? Let’s all hold hands and sing!
