Singing to Calm and Unwind

In the evening, singing can help transition from a busy day to a restful night. Evening routines focus on calming the mind, releasing any remaining tension, and promoting relaxation. The exercises in this routine prepare your body for restful sleep and help you let go of the day’s stress.

Relaxing Breathing Exercises to Unwind

Evening breathing exercises should focus on slowing down and relaxing the nervous system to promote rest.

Exercises:

• 4-7-8 Breathing: Inhale for 4 counts, hold for 7, and exhale slowly for 8 counts. Repeat for a few cycles, allowing your body to relax deeply.
• Extended Exhalation: Inhale for 4 counts and exhale for 6 or 8 counts, allowing each breath to be longer and slower than the last. This promotes a state of calmness and prepares the body for relaxation.

Gentle Vocal Warm-Downs

Winding down your voice helps release any residual tension and prepares you for a peaceful evening.

Exercises:

• Gentle Humming: Hum softly on a low pitch, allowing your body to relax as you focus on the soothing vibrations. This exercise releases tension and calms the mind.
• Descending Sirens: Begin on a comfortable high note and slide downward to your lowest pitch. This gentle, descending slide mirrors the natural winding down of the day, promoting relaxation.
• Soft “Ooh” or “Ahh” Sounds: Sing soft, sustained “ooh” or “ahh” sounds on a single pitch, allowing your voice to resonate in a relaxed, gentle manner. This creates a feeling of warmth and calm.

Singing a Calming Lullaby or Mantra

Conclude your evening routine by singing a calming song or mantra. This can be a lullaby, a familiar hymn, or a soothing chant. The repetitive nature of a lullaby or mantra induces a meditative state, promoting relaxation and preparing your body and mind for sleep.

Examples of Evening Songs:

• Lullabies: Sing a simple lullaby like “Twinkle, Twinkle, Little Star” or “Somewhere Over the Rainbow.” Lullabies have a naturally calming rhythm and are excellent for winding down.
• Soothing Mantras: Try singing a mantra or simple phrase, such as “I am peaceful” or “I am safe.” Repeat it softly on a gentle melody to calm the mind.

By singing a calming tune before bed, you establish a sense of peace and comfort, making it easier to let go of the day’s concerns and prepare for restful sleep.