Let Me Hear You Sing
I’m not a good singer. I can’t sing. I don’t sing as well as them… Have these thoughts ever popped into your head? If so, you are not alone. Many people who do not sing professionally or lack vocal training feel that they cannot sing and are embarrassed by their voice. However, you too can sing, and singing is good for the body, mind, and soul.
Music is a part of being human
“Music is the essence of humanness.” This was said by E. Thayer Gaston who is considered to be the “father” of music therapy. It is true that music is all around us; it plays an important part in the biological, sociological and cultural aspects of life. Music is a universal phenomenon, serving some function in all cultures and societies, and has long been a part of human history. Music influences physical responses and provides aesthetic enjoyment. Music is a vehicle for expressing and communicating ideas and emotions, bringing people together while also providing an individualized experience. Researchers of a 2018 study on the human nature of music proposed that “music is the sounds of human bodies, voices and minds – our personalities – moving in creative, story-making ways.” These musical stories, whether they are told with words or not, help us relate to ourselves, our environment, and each other.
The musical child
Beginning in 1958, Paul Nordoff and Clive Robbins began developing an approach to music therapy called the Nordoff-Robbins technique. This technique was based on the belief that everyone responds to music and can be musical. The Nordoff-Robbins approach often refers to this experience as the “musical child.” The “musical child” appears as the natural instinct that we all have to understand the structure and characteristics of musical language despite any prior music experience or knowledge. Dr. Brené Brown who is a research professor at the University of Houston commented about creativity: “Unused creativity doesn’t just disappear. It lives within us until it’s expressed.” The concept of the “musical child” is similar to this in that everyone has the capability to be musical, it does not disappear, some people just access it more than others. One way that we can tap into our inner musical child is through singing. Our voice is a natural instrument that a majority of us have and can utilize on a daily basis. Once we get past the fear and doubt about using our voice, we can reap the many benefits of singing.
Benefits of Singing
Relaxation
When we are under stress and our threat system is activated, cortisol “the stress hormone” is released to help regulate our body. While the short-term release of cortisol can help us stay on high alert to a perceived threat, if cortisol levels are too high for too long it can be more hurtful than helpful to our bodies. Studies have shown that singing can lower cortisol, leading to a reduction in tension and stress. Singing also stimulates our vagus nerve. Our vagus nerve is part of the parasympathetic nervous system, which is responsible for the body’s “rest and digest” activities. Singing requires us to breathe deeper and hold onto the air longer in order to make it to the end of sung phrases. When we regulate and change our breathing pattern, our heart rate slows, our blood pressure goes down and the vagus nerve becomes stimulated. This causes our parasympathetic nervous system to take over and we start to calm down. The vagus nerve is also connected to our vocal cords and the muscles at the back of our throat. Singing activates these muscles and the vagus nerve, and vagal tone is increased. Increasing vagal tone will trigger the parasympathetic nervous system, so having a higher vagal tone means that our body can relax faster after stress.
Mood boosting
The act of singing has been shown to release endorphins, the brain’s “feel good” chemical. The release of endorphins can lead to positive feelings, an energy boost, improved confidence, and may ease depression symptoms. When we sing, a tiny organ in our ear called the sacculus, responds to the frequencies created by our singing. Regardless of whether we perceive the sound as good or bad, the frequencies picked up by the sacculus provides an immediate sense of pleasure. Singing also releases oxytocin, a hormone that serves as a neurotransmitter and plays an important role in the reproductive system. Oxytocin can help us adapt to a number of different emotional and social situations and is found to have a calming effect on the body. Besides inducing physiological changes that help with mood, singing is a way to cope with unpleasant situations or feelings because it provides an unthreatening way to express emotions. Instead of bottling up our emotions or expressing our emotions in an unhelpful way, singing allows us to positively release our emotions.
Immune system support
There is evidence from several studies that singing increases concentrations of immunoglobulin A, proteins found in the linings of the respiratory tract and digestive system. Immunoglobulin A supports the immune system by helping to protect the body from bacteria and viruses. A stronger immune system will also help prevent chronic pain. An inflammatory response produced by the immune system immediately occurs after an injury. If this acute response is sustained, it can alter pain sensitivity leading to chronic pain. A stronger immune system helps to keep the acute phase from progressing. Improved breathing and decreased muscle tension not only leads to overall relaxation, but also reduces inflammation. As circulation and oxygen use is improved, there is an increase in nutrients being sent to painful muscles and joints for healing.
Alters perception of pain
The more we focus on pain, the more intense it seems. By focusing our attention away from the pain and onto our singing, the intensity and impact of the pain can lessen. Our pain perception also decreases when the endorphins are released from singing. Endorphins act as a block to pain intensity and they help to relieve pain in the moment. This triggers a release of dopamine, a neurotransmitter that is released over a longer period of time and motivates us to push through challenges (such as pain). The better mood we are in and the more pleasure we are experiencing from the release of these chemicals, the less we perceive pain.
Helps us to be present
Mindfulness is the practice of focusing our awareness on the present moment. There are many benefits of mindfulness such as increased focus, improved memory, stress reduction, and increased empathy. Singing can be considered a mindful activity. When we sing, we are focused on the words and/or the melody. When we become fully focused on the song, we can completely live in the moment and turn off our “stream of consciousness” even if just briefly. By focusing on our sound, the action, the breathing, and our feelings from singing, we can shift our attention away from any unwanted or unhelpful thinking.
Enhances learning
There is a reason why we sing the “ABC Song” to learn the alphabet. Music impacts our memories and is stored more easily than spoken language. Singing activates the medial prefrontal cortex, an area in our brain associated with emotion and long-term memory. Singing can help you remember facts or phrases of new material easier. For those who have experienced a stroke or brain injury, singing can assist with regaining speech skills. Because speech function is regulated by the left side of the brain and singing is regulated by the right side, singing can help individuals access the ability to sing words, even if they are unable to say words. Singing encourages reorganization of speech functions in the brain.
Promotes a sense of belonging and connection
When we sing with others, a sense of community and social inclusion can be felt. It does not matter the quality of singing or the setting - it could be singing in a choir, singing in the car with a group of friends, or chanting during a yoga class. Because singing is an intimate activity, sharing it with others can help strengthen social bonds and social cohesion. Feeling included and supported is an important part of recovery for those with mental health needs such as loneliness and depression.
Brings out our fun and playful side
As children, our lives are full of creative and playful activities. We color pictures of imaginary friends, create our own little songs, make shapes with play dough, build towers and houses, and invent stories with our toys and dolls. As we get older, our educational and vocational pursuits as well as family and daily life obligations often cause our playfulness and creativity to be put aside. The American Psychological Institute defines play as: “activities that appear to be freely sought and pursued solely for the sake of individual or group enjoyment.” If we think of play as a fun, relaxed, self directed activity - then singing is a way that we can engage our playful side! One may find enjoyment with singing in a group or singing alone. We can sing loudly or quietly, fast or slow. Songs can be familiar or made up spontaneously in the moment (My husband and I often sing made up songs to our cat about how cute he is). Songs can be sung with words or just syllables. One can become fully immersed in the moment with singing, just as children become completely engaged in their play.
Let The Inner Musical Child Out
The mystic poet, Rumi, once stated: “I want to sing like the birds sing, not worrying about who hears or what they think.” This is my wish for you. Sing without fear, worry, or doubt. Sing because it pleases you. Sing because it makes your mind and body feel better. Sing because it allows you to be free and spontaneous. Sing because that musical child in you is ready to come out.
Ways to incorporate more singing into your life:
Join a local choir
Sing your favorite songs while doing chores
Sing your favorite songs when you are upset
Sing along to music in the car
Sing in the shower
Sing to your children (sing familiar lullabies, children’s songs, incorporate finger plays, use singable books)
Sing spontaneously about tasks you are engaging in, pets, things you love
Sing favorite songs with a group of friends
Sing in the crowd at a concert
Sing at church
Take a tune from a familiar song and re-write the words to be about something silly
Sing a familiar tune on syllables like “la” “ah” and “oo”
Take voice lessons
Write and sing your own songs about personal experiences and emotions felt
Chant - alone or with a group
Sing phrases to help you remember things (phone numbers, facts, names)
Work with a music therapist if you’re suffering from chronic pain, brain damage, speech impairment, a neurodegenerative disease, or severe mental health symptoms
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