Here's the Science Bit:

Here is some of the vast scientific research into the neurophysiological and emotional benefits of voice-based practices:

Mental Health and Wellbeing

• More-frequent choir singing was linked to reduced depressive symptoms, and lifetime choir experience correlated with better episodic memory and verbal fluency. The authors also identified mediating mechanisms (e.g., semantic verbal fluency) that explain how singing contributes to both cognitive and emotional wellbeing.​ ​Skoe, E., Loy, J., & De Souza, R. (2025). Neurocognitive and emotional benefits of choir singing and their mediating factors across adulthood. Aging Clinical and Experimental Research, 37, Article 272. 
• Singing in older adults improves executive function, episodic memory, and verbal fluency. For people with dementia, singing supports mood, social connection, and memory​. Tragantzopoulou, P., & Giannouli, V. (2025). A Song for the Mind: A Literature Review on Singing and Cognitive Health in Aging Populations. Brain Sciences, 15(3), 227.
• ​Singing improves mood, reduces anxiety, and supports social and emotional wellbeing, especially for women and those recovering from trauma.  Group singing significantly improves emotional, social, and occupational well-being in people with mental health conditions. Singing reduced symptoms of anxiety and depression, and no major adverse effects were reported.  Fancourt, D. & Finn, S. (2019). What is the evidence on the role of the arts in improving health and well-being? WHO report.
• In a sample of 847 adult choir singers, researchers found positive perceived impacts of singing on both well-being and mental health. Mental health benefits were stronger in people who had been in a choir for longer, sang more hours per week, and warmed up vocally.  Effects of Choir Singing on Mental Health: Results of an Online Cross-Sectional Study. (2022). PubMed.​
• Choir singing offers psychological, social, emotional, cognitive, and physical benefits. The most consistent gains were in psychological well-being (life satisfaction, sense of purpose), but participants also reported reduced stress, improved mood, and stronger social connections.  Krekeler, B., Bonde, L., & Hopf, M. (2024). Choral Singing as a Means of Increasing Wellbeing: A Systematic Review. Hippocampus Journal (view at this link - also contains many more references if you want to follow up).

Mindfulness, Somatic Practice, Vagus Nerve 

• Studies show that humming, deep exhalation, and vocal toning stimulate the vagus nerve, shifting the body out of “fight-or-flight” and into rest-and-digest. Porges, S. W. (2011). The Polyvagal Theory.
• Controlled breathing (especially with auditory components) can reduce cortisol, the stress hormone, within moments; Practices like chanting or sighing synchronise brain waves and promote parasympathetic dominance, which restores calm. Jerath et al. (2006). Physiology of long pranayamic breathing.
• Studies in music therapy and expressive arts show that short vocalisation can improve emotional regulation, especially in women. Gold, C., Voracek, M., & Wigram, T. (2004). Effects of music therapy for women with trauma.
• Research into micro-interventions (short, focused practices) shows that even one minute of mindfulness or somatic regulation can significantly reduce distress and improve focus. Zeidan et al. (2010). Mindfulness meditation improves cognition.​

• Voiced exhalation and vocal vibration (like humming, toning, sighing) increase vagal tone and heart rate variability, supporting parasympathetic dominance and emotional stability.  Kroeger, D., et al. (2018). Vocalizations and their effect on vagal tone.​
• OM chanting and similar vocal practices stimulate the vagus nerve and calm the nervous system by increasing parasympathetic activity.  Telles, S., & Singh, N. (2013). Science of Om: Effects of Om chanting on the brain and autonomic nervous system.
• Across cultures, the voice is used as a healing tool—through moaning, crying, singing, chanting—because sound is an instinctive way to regulate the nervous system and release trauma.  Koen, B. D., & Barz, G. (2008). The Oxford Handbook of Medical Ethnomusicology.
• Regular vocal practice leads to positive brain changes linked to emotional regulation, resilience, and voice-body connection.  Schlaug, G., Marchina, S., & Norton, A. (2010). Neuroplasticity in singers: Brain imaging studies.
• Nonverbal vocalisations—like sighs, cries, or laughter—convey and release emotion more directly than words. Vocal sound is a deeply embodied emotional expression.  ​Sauter, D. A., Eisner, F., Ekman, P., & Scott, S. K. (2010). Cross-cultural recognition of basic emotions through nonverbal vocalizations.

​For regularly-updated research and best practice, I recommend the Singing for Health Network (UK).