“Music expresses that which cannot be put into words and that which cannot remain silent.”
— Victor Hugo
Former Senator of France
When you sing, your brain releases a cocktail of hormones and neurotransmitters that contribute to an immediate mood boost. Endorphins, often called “the body’s natural painkillers,” are released when you sing, creating a sense of well-being and reducing stress. At the same time, singing triggers the release of dopamine and oxytocin. Dopamine, the “reward chemical,” creates feelings of pleasure and satisfaction, while oxytocin, often called the “love hormone,” fosters feelings of bonding and trust.
These chemical reactions are part of why singing often feels euphoric and calming. They help counteract stress hormones like cortisol, which can build up in response to chronic anxiety, and create a sense of relaxation and connection.
One of the core physical actions involved in singing is deep, controlled breathing. Unlike typical shallow breathing associated with stress, singing requires diaphragmatic breathing, where air is drawn deep into the
lungs. This style of breathing activates the vagus nerve—a crucial component of the parasympathetic nervous system, which helps regulate stress responses and promotes relaxation.
The vagus nerve has a broad impact on various bodily functions, including heart rate, digestion, and immune response. When you stimulate the vagus nerve through deep, rhythmic breathing, you activate your body’s “rest and digest” mode, which counteracts the “fight or flight” stress response. This leads to lower heart rates, reduced blood pressure, and a general sense of calm.
Singing, especially when it involves rhythm, activates several brain regions that work in harmony to process music, rhythm, and language. Rhythmic singing can synchronise brainwaves and create a meditative state, similar to what people experience with mindful breathing or drumming. This synchronisation can reduce anxiety, improve focus, and even enhance mental clarity, helping the brain to “reset” from stress.
Many of us struggle to find healthy outlets for processing our emotions. Singing offers a way to release feelings that might otherwise be hard to articulate. Music and melody can give voice to emotions that words alone cannot express, allowing people to release sadness, frustration, or anger in a safe, constructive way. Studies have shown that this emotional release through singing can improve mood and reduce symptoms of depression and anxiety.
When you sing, you create sound vibrations that resonate through your body, particularly around the chest and throat. These vibrations aren’t just incidental; they have a soothing effect on the nervous system. The frequency of sound waves produced by singing can stimulate certain parts of the brain and body, reducing tension and enhancing feelings of well-being. This is why many people report feeling a sense of “lightness” or release after singing.
When we sing, we engage multiple areas of the brain simultaneously, a dynamic that enhances cognitive function and emotional health. Singing activates both the left and right hemispheres, requiring language processing, auditory function, motor skills, and emotional regulation. This combination offers a unique “workout” for the brain, contributing to increased mental clarity and emotional resilience.
The amygdala and hippocampus, two areas of the brain central to emotional processing and memory, play a significant role during singing. The amygdala regulates emotions, especially fear and stress responses, while the hippocampus is responsible for encoding memories. Research has shown that singing reduces the activity of the amygdala, diminishing feelings of stress and anxiety.
A study published in the journal Frontiers in Psychology revealed that engaging in vocal music can decrease the activity in the amygdala, creating a calming effect. This change may partly explain why singing helps manage stress and anxiety—it allows the brain to override fight-or-flight responses, shifting us toward relaxation and mental calm.
Singing also promotes neuroplasticity, or the brain’s ability to reorganise itself by forming new neural connections. Neuroplasticity is crucial for mental clarity and resilience, allowing the brain to recover from stress and adapt to new challenges. Engaging in singing—especially if it involves learning new songs, harmonies, or techniques—helps create these connections, supporting problem-solving and focus.
Research published in Nature Reviews Neuroscience suggests that musicians (including singers) often have enhanced cognitive flexibility due to changes in brain structure and function. For non-professionals, even simple singing exercises or learning a new song can promote mental agility and clarity.
When you sing, your brain releases a surge of hormones that create a sense of well-being. This cocktail of beneficial chemicals includes endorphins, dopamine, and oxytocin, each of which has unique effects on mood, stress, and emotional stability.
Endorphins are often referred to as the body’s natural painkillers. Released in response to physical activity or pleasure, endorphins create a sense of euphoria. When we sing, we stimulate the release of endorphins, which can improve mood and decrease physical and emotional pain. These effects have been observed across multiple studies, highlighting how even a brief singing session can result in measurable changes in endorphin levels.
In a study published in The Journal of Music Therapy, researchers observed elevated endorphin levels after group singing sessions, suggesting that singing has a natural analgesic effect. This boost can make singing a
particularly effective tool for those managing both physical and emotional discomfort, including chronic pain and depression.
Dopamine, often referred to as the “reward chemical,” is released when we engage in activities that bring pleasure and satisfaction. Singing triggers dopamine release, which explains why singing feels inherently rewarding. This pleasure reinforces the activity, creating a positive feedback loop that encourages continued engagement.
Singing as a hobby has been shown to increase dopamine in the same way as exercise or other enjoyable activities. This boost in dopamine can counterbalance low levels of the neurotransmitter often associated with depression, making singing a valuable tool for enhancing mood and motivation.
Known as the “love hormone,” oxytocin is associated with social bonding, trust, and emotional connection. Singing—especially in a group setting—has been shown to significantly increase oxytocin levels,
promoting feelings of connection and empathy. This is one reason why group singing or choir participation is linked with improved social relationships and lower levels of loneliness.
In a study conducted by the University of Oxford, researchers found that people who sang together developed social bonds much faster than those engaged in other activities. This “bonding effect” helps explain why singing has long been a part of human cultures as a communal activity and a form of social support.
One of the key mechanisms through which singing supports mental health is by influencing the autonomic nervous system, particularly the parasympathetic branch, which promotes relaxation and recovery. By stimulating the vagus nerve, deep breathing and vocalisation in singing have profound effects on our stress response.
The vagus nerve is the longest nerve in the body and plays a critical role in regulating the body’s response to stress. When activated, it promotes a “rest and digest” state, counteracting the “fight or flight” stress response. Singing, especially when it involves deep, diaphragmatic breathing, stimulates the vagus nerve, helping to lower heart rate, reduce blood pressure, and create a sense of calm.
Research published in The Journal of Applied Physiology highlights how singing can increase “vagal tone”—a measure of vagus nerve activity associated with a relaxed state. High vagal tone is linked with lower levels of stress, improved digestion, and greater resilience to stressors.
Singing also influences heart rate variability (HRV), an indicator of overall health and stress resilience. HRV measures the variation in time between heartbeats, with higher
variability indicating a more flexible and responsive autonomic nervous system. Deep, controlled breathing patterns in singing increase HRV, signalling improved resilience to stress and anxiety.
A study published in Frontiers in Neuroscience found that choral singers showed higher HRV and reported reduced stress levels after singing. This physiological marker suggests that singing doesn’t just reduce stress in the moment but also builds resilience over time.
Singing not only relieves stress but also enhances mood and overall mental well-being. This effect is partially due to the release of feel-good hormones, but there are other contributing factors as well, including emotional expression, rhythmic engagement, and the power of music itself.
One of the unique aspects of singing is its ability to provide a healthy outlet for emotional expression. Many people struggle to process and release emotions, leading to pent-up frustration, sadness, or anger. Singing allows people to give voice to these emotions in a way that feels safe and constructive.
For individuals experiencing grief, depression, or anxiety, singing can be a valuable form of self-expression and emotional release. Studies have shown that singing can reduce symptoms of depression by allowing people to connect with and process their emotions. In a therapeutic setting, this has led to the development of “music therapy” approaches, where singing is used as a tool for emotional healing.
Singing also involves rhythmic engagement, which has been shown to improve mental clarity and focus. Rhythmic entrainment—the synchronisation of the brain with rhythmic patterns—can induce a meditative state, similar to the effects of mindful breathing or drumming. This meditative quality helps quiet the mind, reducing symptoms of anxiety and promoting a state of mental clarity.
Studies in Cognitive Brain Research have demonstrated that rhythmic activities, including singing, can improve attention and working memory. This is particularly helpful for individuals who struggle with “brain fog” or cognitive fatigue due to stress or anxiety.
Music itself is a powerful cognitive enhancer, and singing allows us to experience the benefits of music in a highly active way. Listening to music has been shown to stimulate the release of neurotransmitters, improve spatial-temporal reasoning, and even boost IQ. Singing enhances these effects by actively involving the body and mind, making it a unique tool for maintaining cognitive health.
In a study conducted by the University of Helsinki, researchers found that listening to music improved memory recall and cognitive function in patients with early stages of dementia. Singing, which requires greater cognitive engagement than passive listening, may offer even stronger benefits for cognitive health.
While singing alone has many benefits, singing in a group amplifies the positive effects, particularly for mental health. Group singing fosters a sense of belonging and community, which can be especially valuable for individuals struggling with loneliness or social anxiety.
When people sing together, they engage in a shared experience that creates a sense of unity and connection. Group singing has been shown to reduce loneliness and improve mood, as it fosters a sense of community and belonging. Research conducted at the University of Gothenburg found that people who participated in choral singing experienced a strong “we-feeling,” which enhanced social connectedness and reduced feelings of isolation.
Singing in a group amplifies the effects of mood enhancement, creating an environment where positive emotions are contagious. When individuals sing together, their breathing and heart rates often synchronise, producing a shared physiological and emotional experience. This phenomenon of “entrainment” can lead to a sense of unity, where the group collectively experiences elevated mood and a feeling of connection.
In a study by the University of East Anglia, researchers found that participants in community singing groups experienced significant improvements in their mental well-being, reporting increased happiness and reduced symptoms of anxiety and depression. Group singing, they observed, generated a sense of joy that spread throughout the participants, creating a powerful, shared experience of positivity. This effect is particularly valuable for those dealing with loneliness or social isolation, as group singing fosters a strong sense of togetherness.
Singing with others also promotes emotional bonding, as it allows individuals to share their voices, synchronise their rhythms, and connect on a deeply human level. This shared experience builds empathy and trust among participants, creating a sense of support and understanding within the group. The release of oxytocin during group singing further strengthens these bonds, making group singing an ideal activity for those seeking emotional support and social connection.
A study published in Psychology of Music highlighted how group singing increased levels of empathy among participants, noting that people who sang together felt more connected to one another. This bonding effect helps individuals feel understood and supported, which is especially beneficial for people who may be navigating mental health challenges or difficult life circumstances.
The science behind singing provides strong evidence for its role in stress reduction, making it a valuable practice for improving quality of life. But beyond the physiological and psychological mechanisms, what makes singing so accessible and effective as a tool for managing everyday stress? Let’s explore the practical aspects that make singing an ideal addition to one’s mental wellness.
One of the greatest advantages of using singing for stress management is its simplicity and accessibility. Unlike other stress-relief practices that require specific equipment, environments, or lengthy time commitments, singing can be done almost anywhere and at any time. This accessibility means that people can use singing to self-regulate during moments of acute stress or to maintain a consistent wellness routine.
Singing offers both immediate and cumulative benefits. In moments of stress, singing can provide quick relief by triggering the release of endorphins and reducing cortisol levels. Over time, a regular singing practice builds resilience to stress by enhancing lung capacity, increasing vagal tone, and promoting neuroplasticity. This combination of immediate and long-term effects makes singing a flexible, sustainable tool for managing stress.
The act of singing often brings hidden emotions to the surface, allowing individuals to access parts of themselves that they may not be able to express verbally. Vocalising emotions through singing can lead to breakthroughs in self-understanding and emotional release. Research in music therapy has shown that singing can help people process difficult emotions, reducing symptoms of depression and anxiety in the process.
Singing can also be an empowering practice that builds confidence and self-acceptance. Many people are initially self-conscious about their voices, but over time, singing can help individuals overcome these insecurities and develop a positive relationship with their own voice. This self-acceptance extends beyond singing, fostering a greater sense of confidence and resilience in daily life.
A study published in Arts in Psychotherapy found that individuals who participated in singing-based therapy reported increased self-esteem and a positive shift in self-image. By embracing their voices, participants were able to confront self-doubt and develop a stronger sense of self-worth.
In recent years, mindfulness and meditation have gained recognition for their ability to reduce stress and improve mental clarity. Singing offers a unique form of mindfulness, engaging the body, breath, and voice in a way that promotes present-moment awareness and calm.
Singing involves focused breathing, intentional rhythm, and sustained attention, all of which create a meditative effect. When individuals sing, they are often fully absorbed in the moment, concentrating on the melody, lyrics, and rhythm. This state of mindfulness helps quiet the “mental chatter” that often accompanies stress and anxiety, allowing the mind to reset and refocus.
“Singing is not about being perfect; it’s about being brave, honest, and free.”
— Anonymous
Research has shown that mindful activities like singing can reduce activity in the brain’s default mode network (DMN), which is associated with mind-wandering and self-referential thoughts. By quieting the DMN, singing promotes a sense of inner peace and mental clarity, similar to the effects of meditation.
Mindfulness practices often emphasise the importance of breath, and singing naturally incorporates breathwork. By focusing on breathing techniques, singers become more attuned to their body and present state. This connection between breath and voice helps individuals cultivate a sense of presence, grounding them in the moment and reducing anxiety.
In Mindfulness & Wellness Journal, a study highlighted how individuals who practiced singing reported increased mindfulness and self-awareness. Participants described feeling more present, less reactive, and more in tune with their emotions, demonstrating how singing can foster a meditative state.
Music is unique in its ability to engage multiple parts of the brain simultaneously, influencing our emotional, cognitive, and motor functions. Listening to music activates the brain’s reward system, particularly the release of dopamine, a neurotransmitter associated with pleasure and motivation. This dopamine boost explains why music feels good and helps create a sense of reward and satisfaction, which can counterbalance stress.
Music can elicit specific physiological responses that combat the symptoms of stress:
• Lowering Heart Rate and Blood Pressure:
Studies have shown that calming music can reduce heart rate and blood pressure, counteracting the physical symptoms of stress.
• Reducing Cortisol Levels:
Listening to soothing music has been linked to lower cortisol levels, which can alleviate tension and promote relaxation.
• Increasing Serotonin and Endorphins:
Music can increase serotonin and endorphins, chemicals associated with mood elevation, pain relief, and overall well-being.
Music provides an outlet for emotional expression, which can help with processing and releasing pent-up emotions. People often turn to music to match or shift their mood, using sad songs to express sorrow, uplifting songs to boost energy, or calming songs to unwind. This versatility makes music a valuable tool for emotional regulation, especially for those dealing with stress.
Singing with others releases oxytocin, known as the “bonding hormone.” Oxytocin fosters trust and emotional closeness, which enhances feelings of safety and support. Additionally, singing releases endorphins, chemicals that produce a sense of euphoria, counteracting stress and pain.
Research Insight: A study from the University of Gothenburg found that choir members who sang together experienced heightened levels of oxytocin and endorphins, reporting feelings of joy, social connection, and reduced stress. This hormonal boost helps explain why group singing can be so uplifting, creating a natural “high” that can counteract feelings of isolation and sadness.
In group singing, individuals often unconsciously synchronise their breathing and heart rates with one another. This physiological alignment can induce a meditative, calming state, similar to the effects of deep breathing or meditation.
Story: Jenny, a retired schoolteacher, joined a local choir to combat loneliness after her husband’s passing. She describes the choir as her “safe space.” During rehearsals, Jenny feels an overwhelming sense of calm and connection. “When we sing together, it feels like our hearts are beating in harmony,” she says. “It’s like a silent support system—no one has to say anything, but you feel like you’re part of something bigger.”
Singing, especially in a group, reduces cortisol levels, a stress hormone. When cortisol levels decrease, people feel more relaxed, grounded, and resilient to stress.
Research Insight: A study in Frontiers in Psychology measured cortisol levels in participants before and after a community singing session. The findings showed a significant reduction in cortisol levels post-singing, suggesting that group singing is an effective way to alleviate stress. Participants reported feeling “lighter” and “more positive,” highlighting the stress-relieving benefits of community singing.
One of the unique aspects of group singing is its ability to foster social bonds and provide emotional support. Group singing allows individuals to express themselves openly, creating an atmosphere of acceptance and understanding that nurtures mental wellness.
3.1 Building Friendships and Connections
Community singing brings together people of different backgrounds, ages, and experiences, forming a diverse and inclusive environment. The shared act of singing creates a level playing field, where people can bond over a common interest and form genuine friendships.
Story: After moving to a new city, Mark felt isolated and struggled to make friends. He joined a community choir to meet people, initially feeling self-conscious about his voice. But as he attended more rehearsals, he found that the choir’s inclusive spirit helped him feel at home. “It didn’t matter if I sang perfectly,” he recalls. “The choir accepted me for who I was, and I made friends I wouldn’t have met otherwise. Singing together has been the foundation of these friendships.”
Group singing provides a safe space for emotional release, allowing people to express feelings they might not otherwise vocalise. The act of singing can be therapeutic, as it channels emotions like grief, joy, or frustration into song, offering relief and catharsis.
Research Insight: Music therapy studies show that singing can facilitate emotional release, especially for those dealing with grief or trauma. In group settings, the supportive presence of others can enhance this healing process, creating a shared space for mutual understanding and compassion.
Story: Sarah, who recently lost her father, joined a grief support choir. She describes her experience as “life-changing.” Singing songs of remembrance with others who had similar experiences allowed her to process her grief openly. “It was a way to grieve without having to talk about it,” she explains. “The music expressed everything I was feeling. I felt supported just by being there.”
“To sing means to use the soul as a musical instrument.”
— Anonymous