Unsung Heroes: Janet Willoner, Tree Giver of North Yorkshire

In a quiet corner of North Yorkshire, one woman has turned her garden into a forest of hope.

Credit: Janet Willoner

Janet Willoner, a passionate gardener and environmentalist, has grown and donated more than 4,000 trees—yes, four thousand—from her own backyard. Without fanfare or funding, she’s spent years nurturing saplings that now thrive in parks, schoolyards, and community spaces across the region.

Her efforts recently earned her the Green Award from BBC Radio York, but Janet’s story goes far beyond accolades. It’s about the power of one person to make a lasting impact—root by root, tree by tree.

A Garden That Gives Back

What began as a personal love for gardening blossomed into a mission to restore nature. Janet carefully propagated native species, tended them through every season, and gave them away to anyone who needed them. Her trees now stand as living testaments to generosity and resilience.

In a time when climate anxiety can feel overwhelming, Janet’s work reminds us that change doesn’t always come from big institutions—it often starts in our own backyards.

Why It Matters

Reforestation is one of the most effective ways to combat climate change, support biodiversity, and improve air quality. By creating a local supply of trees, Janet has helped reduce the carbon footprint of sourcing and transporting plants, while strengthening community ties.

Her grassroots approach is a model for regenerative action—quiet, consistent, and deeply rooted in care.

A Legacy in Leaves

Janet’s story is a beautiful reminder that you don’t need a title or a budget to be a hero. You just need heart, patience, and a willingness to give.

So here’s to Janet Willoner—the Tree Giver of North Yorkshire—whose garden has grown more than greenery. It’s grown hope.

Read her story in her own words at Yorkshire Rewilding Network 

Read about more good people:

Promoter of Peace 

Women leaves $4 million to help homeless

Awarded for services to the environment

10 Positive Quotes on Global Renewable Energy Progress

In this post, we’ve gathered 10 powerful quotes that celebrate the progress, ambition, and optimism driving the global shift to clean energy — proof that a greener tomorrow isn’t just possible, it’s already underway.

1. “The nation that leads in renewable energy will be the nation that leads the world 10, 20 years from now.” — James Cameron

2. “100% renewable energy is 100% possible and can happen sooner than we think.” — John B. Quigley

3. “The future is green energy, sustainability, renewable energy.” — Arnold Schwarzenegger

4. “Germany’s experience shows that solar and wind can keep the lights on in a highly industrialized nation.” — Osha Gray Davidson

5. “Wind and other clean, renewable energy will help end our reliance on fossil fuels and combat the severe threat that climate change poses to humans and wildlife alike.” — Frances Beinecke

6. “For decades, we've been told that it doesn't make economic sense to switch to renewable energy. Today, that's no longer true.” — Barack Obama

7. “Climate change is not just another issue. It is the issue that, unchecked, will swamp all other issues. The only hope lies in all the countries of the world coming together around a common global project to rewire the world with clean energy.” — Ross Gelbspan

8. “Energy is essential for development, and sustainable energy is essential for sustainable development.” — Tim Wirth

9. “Nuclear power and fossil fuels are the choices of the past. Renewable energy is the choice of the future that is here today.” — Hermann Scheer

10. “Support renewable energy. Recycle. Reuse. Restore. Replenish.” — Claudia Black

Several of the quotes in our list come from authors of books and by clicking on their names you will be taken to more information about these books. 

The shift to renewables needs to be a world wide shared journey — and every step counts. Let these quotes be a reminder that change is not only possible, it’s already in motion.

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Cultivating optimism - 5 ways to try

Optimism isn’t just a personality trait, it’s a skill you can cultivate. Psychologist Martin Seligman coined the term learned optimism, showing that by challenging negative self-talk and reframing how we interpret setbacks, we can train our minds to expect better outcomes and engage more positively with life.

Here are a few gentle, practical ways to begin:

1. Reframe Your Inner Dialogue

Notice when your thoughts spiral into worst-case scenarios. Instead of “I always mess this up,” try “This is hard, but I’ve handled tough things before.” It’s not about ignoring reality—it’s about giving yourself a fairer narrative.

2. Practice Gratitude

Even jotting down three small things you appreciated today—sunlight through the window, a kind comment, a warm cup of tea—can shift your focus toward abundance.

3. Surround Yourself with Hope

Optimism is contagious. Spend time with people who see possibility, not just problems. Their perspective can gently reshape your own.

4. Find Purpose

Stanford researcher Leah Weiss says that optimism grows when we live with purpose—whether that’s advocacy, creativity, caregiving, or simply showing up for what matters.

5. Mindfulness and Acceptance

Being present helps you respond rather than react. Optimism doesn’t mean denying hardship—it means believing that growth is possible through it.

Further information

Optimism is the belief or attitude that things will turn out well, even in the face of challenges or uncertainty. It’s about expecting positive outcomes and focusing on the good, rather than dwelling on the bad.

Here’s how it shows up in everyday life:

• Seeing a setback as temporary and believing you’ll bounce back.

• Saying “I’ll figure it out” instead of “I can’t do this.”

• Trusting that people mean well, even when things go wrong.

• Looking forward to the future with hope, not fear.

Optimism doesn’t mean ignoring problems—it means facing them with confidence that solutions are possible. It’s a mindset that can boost resilience, improve health, and help people cope better with stress.

Gratitude is the feeling of thankfulness and appreciation for what you have, what others do for you, or even for life itself. It’s about noticing the good—whether it’s a kind gesture, a beautiful moment, or something you often take for granted—and letting yourself feel thankful for it.

Here’s how gratitude shows up:

• Saying “thank you” and meaning it.

• Feeling moved by a sunrise or a quiet moment.

• Remembering someone’s kindness and appreciating it.

• Shifting focus from what’s missing to what’s already good.

Gratitude isn’t just polite—it’s powerful. Studies show it can improve mood, reduce stress, strengthen relationships, and even support physical health.

Hope is the belief that things can get better—even when life is hard or uncertain. It’s a feeling that gives you strength to keep going, even if you don’t know exactly how things will turn out.

Why Hope Is a Good Thing

• It fuels resilience: Hope helps you bounce back from setbacks. When you believe there's a chance for improvement, you're more likely to keep trying.

• It supports mental health: People with hope tend to feel less anxious and depressed. It’s like emotional oxygen—keeping your spirit alive.

• It motivates action: Hope isn’t just wishful thinking. It encourages you to take steps toward a better future, even small ones.

• It connects you to others: Sharing hope builds trust and community. It reminds us we’re not alone in our struggles.

Hope doesn’t mean ignoring reality—it means believing that change is possible, and that you have a role in shaping it. Whether you're facing illness, loss, or uncertainty, hope can be the quiet force that helps you move forward.

Mindfulness is the practice of paying full attention to the present moment—without judgment, distraction, or rushing ahead. It means noticing what’s happening right now: your thoughts, feelings, body, and surroundings.

Why Mindfulness Is a Good Thing

• It calms the mind: Mindfulness helps quiet racing thoughts and reduces stress. It’s like giving your brain a deep breath.

• It improves focus: By training your attention, mindfulness makes it easier to concentrate and stay present.

• It supports emotional health: Mindful people tend to feel less overwhelmed and more balanced. It helps you respond, not react.

• It enhances physical well-being: Studies show mindfulness can lower blood pressure, improve sleep, and even reduce pain.

• It deepens connection: Being fully present helps you listen better, communicate more clearly, and enjoy relationships more deeply.

Mindfulness isn’t about clearing your mind—it’s about noticing what’s in it, gently and with curiosity. Even a few minutes a day can make a difference.

Acceptance means recognizing and allowing things to be as they are—without trying to fight, fix, or deny them. It’s not about giving up or agreeing with everything; it’s about making peace with reality, especially when it’s painful or out of your control.

Why Acceptance Is a Good Thing

• It reduces emotional suffering: Struggling against what you can’t change often adds more pain. Acceptance helps ease that burden.

• It builds resilience: When you accept a challenge, you’re better able to respond calmly and wisely, rather than react with frustration or fear.

• It supports healing: Acceptance creates space for growth, self-compassion, and moving forward—especially in chronic illness, grief, or life transitions.

• It improves relationships: Accepting others as they are (even when they’re imperfect) leads to deeper understanding and less conflict.

• It brings clarity: When you stop resisting reality, you can see it more clearly—and make better choices from a grounded place.

Acceptance doesn’t mean you stop caring or trying. It means you stop wasting energy on what can’t be changed, and start focusing on what you can do.

How to Stay Positive in a World Full of Negative News

 It’s no secret that the news these days can feel overwhelming. Every time you scroll through social media, turn on the TV, or check your favourite news app, it seems like there’s another crisis, another conflict, another reason to feel anxious. And while staying informed is important, constantly absorbing negative news can take a real toll on your mental health. 

So how do you stay positive when the headlines are full of doom and gloom? The good news (yes, there is good news!) is that you have more control than you might think. Here are some simple, effective ways to stay informed without letting negativity take over. 

1. Be Intentional About Your News Consumption 

Not all news is created equal. Some sources focus on fear and outrage because it gets more clicks and views. Instead of mindlessly scrolling, be intentional about where and how you get your news. Choose reputable sources that focus on facts rather than sensationalism. Further, set specific times during the day to check the news instead of consuming it constantly. This helps prevent the overwhelming feeling that negativity is everywhere, all the time. 

2. Balance the Bad with the Good 

Yes, bad things happen in the world, but good things happen too! The problem is positive stories don’t always get as much attention. Seek out news that highlights human kindness, innovation, and progress. Websites like The Good News Network, Upworthy, and Fix the News share uplifting stories that remind us that the world isn’t all bad. In the same vein, follow social media pages that celebrate acts of kindness, scientific breakthroughs, or inspiring individuals. 

3. Focus on What You Can Control 

A lot of news, especially the big, global issues, can make us feel powerless. But instead of dwelling on things beyond your control, focus on what you can do. That might mean focusing more locally, donating to a cause you care about, or volunteering in your community. Taking action, no matter how small, can help you feel empowered rather than hopeless. 

4. Take Digital Detox Breaks 

It’s okay to unplug! Taking a break from the constant stream of information can do wonders for your mental health. Try a “no news day” once a week or set limits on how much time you spend on news apps and social media. 

5. Practice Gratitude 

Gratitude is one of the best antidotes to negativity. When you focus on what’s going right in your life, it shifts your perspective. Try keeping a gratitude journal or simply taking a moment each day to appreciate the little things, like a good cup of coffee, a sunny day, a kind gesture from a stranger. The more you look for the good, the more you’ll find it.

6. Keep Things in Perspective 

It’s important to remember that the news is just a snapshot of what’s happening, not the full picture. The world has always had challenges, but it has also made incredible progress. Crime rates have dropped in many parts of the world, medical advancements are saving lives, and people continue to show resilience and kindness in the face of hardship. 

🌞Final Thoughts 

You can’t control the news, but you can control how you engage with it. By being mindful of your media consumption, seeking out positive stories, taking breaks, and focusing on gratitude, you can maintain a sense of hope and optimism, even in a world that often feels overwhelming. 

So, take a deep breath, turn off the news for a little while, and remember … there’s still so much good in the world.

Authored by Dr Tim Sharp 

Contact: tim@thehappinessinstitute.com 

www.drhappy.com.au 

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Solar Panels Shine Bright with Recycled Glass

In a breakthrough for sustainable energy, researchers have confirmed that solar panels made with recycled glass perform just as well as those made with brand-new materials. That’s right—no drop in power, no compromise in quality. Just clean energy, made cleaner.

The study, led by Arizona State University and solar recycling firm SOLARCYCLE, tested prototype panels built from a 50/50 mix of recycled and virgin glass. The results? Identical performance across all key metrics. It’s a quiet revolution in how we think about renewable infrastructure—not just what it does, but how it’s made.

Dr. Zachary Holman, vice dean for research and innovation at ASU, put it simply: “You don’t have to sacrifice performance to build solar panels more sustainably.” That’s a powerful message for an industry often caught between ecological ideals and practical demands.

The glass was taken from old solar panels that were no longer working. The company used its special technology to clean and reuse the glass. By showing that this recycled glass can be used to make new, high-quality solar panels, the team proved that solar panels can be made in a way that creates less waste, makes it easier to get materials, and keeps useful stuff from being thrown away.

SOLARCYCLE isn’t just experimenting in the lab—they’re taking action. They’re building a new factory in Cedartown, Georgia, that will make solar panel glass using mostly recycled materials. It’s the first factory like this, and it’s part of a bigger push to make solar energy even more eco-friendly—not just renewable, but able to renew itself.

Other companies are jumping in too. In California, PV Circonomy has created machines that can recover 99.3% of the parts from old solar panels. And in Sweden, scientists have figured out how to recycle solar cells over and over again without losing their power.

At All Things Good, we believe sustainability isn’t just about what we save—it’s about what we reimagine. This isn’t just a win for solar. It’s a win for circular design, climate resilience, and the kind of future we want to build.

SOURCE 

GOOD FIBRE SOURCES: Gentle Fuel for a Happy Gut

We’ve all heard it: “Eat more fibre!” But what does that actually mean—especially for those of us living with chronic illness, fatigue, or sensitive digestion?

Think of fibre as your gut’s quiet helper. It keeps things moving, feeds your good bacteria, and helps your body feel steady and supported. Without enough fibre, digestion can feel sluggish, bloated, or unpredictable. But with the right sources, your gut gets the gentle nudge it needs to thrive.

Here are 11 fibre-rich foods that are kind to your body and easy to add to everyday meals.

1.  Raspberries: Tiny Berries, Big Benefits

With about 8 grams of fibre per cup, raspberries are one of the highest-fibre fruits around. They contain both soluble and insoluble fibre, making them perfect for supporting regular digestion. Add to cereal, blend into smoothies, or enjoy fresh.

2.  Oats: Soft, Soothing, and Steady

Oats contain both types of fibre and are especially helpful for calming the gut. The soluble fibre (beta-glucan) forms a gel that slows digestion and stabilizes blood sugar. Try porridge, overnight oats, or oat-based smoothies.

3. Avocados: Creamy and Calming

Surprisingly rich in fibre—about 10 grams per fruit—avocados also contain healthy fats that soothe the digestive tract. Spread on toast, mash into guacamole, or add to salads.

4.  Sweet Potatoes: Comfort Food with Benefits

These vibrant root veggies offer both soluble and insoluble fibre. They help regulate bowel movements and ease constipation. Roast, mash, or bake them for a nourishing side.

5. Broccoli: The Gut’s Green Ally

Broccoli is high in insoluble fibre and contains compounds that reduce inflammation. Steam it, stir-fry it, or blend into soups for a gentle digestive boost.

6. Apples: Crunchy and Kind

Apples contain pectin, a soluble fibre that feeds good gut bacteria. The skin holds most of the insoluble fibre, so eat them whole when possible. Slice into salads or enjoy as a snack.

7.  Chia Seeds: Tiny but Powerful

Chia seeds absorb water and form a gel-like texture in your stomach, helping you feel full and promoting regularity. Add to yogurt, smoothies, or make chia pudding.

8. Lentils: Fibre with a Side of Protein

Lentils pack around 15 grams of fibre per cup and support digestion while offering plant-based protein. Add to soups, stews, or salads.

9.  Quinoa: Ancient Grain, Modern Gut Support

Quinoa is a whole grain with about 5 grams of fibre per cup. It’s easy to digest and supports gut bacteria. Use as a base for bowls or as a rice alternative.

10.  Black Beans: Bold and Beneficial

Black beans offer around 15 grams of fibre per cup and are rich in protein and antioxidants. Add to chili, tacos, or blend into dips.

11.  Almonds: Crunchy Fibre Boost

Almonds contain about 3.5 grams of fibre per 30g serve and offer healthy fats and protein. Snack on them raw, add to porridge, or blend into nut butter.

🌼 Final Thoughts: Fibre as Gentle Nourishment

Fibre isn’t just about digestion—it’s about feeling supported, steady, and nourished. These foods offer a kind way to care for your gut.

Start small. Add one fibre-rich food to your day and notice how your body responds. Your gut doesn’t need perfection—it needs kindness.

Southern Right Whales Bring a Wave of Hope to South Australia

 This winter, South Australia’s coastline has welcomed nearly 200 endangered southern right whales—a breathtaking reminder that nature, even when battered, still finds ways to heal.

Marine scientists from Flinders University have called this year’s calving season a “sign of hope,” with record sightings at Head of Bight, Fowlers Bay, and Encounter Bay. Among them are mothers returning to familiar waters—some for the twelfth time—guided by an ancient memory that links generations through place.

It’s no small feat. These whales were hunted to near extinction in the 19th and 20th centuries, and though protected since 1935, their recovery has been slow and fragile. Today, they remain endangered, with population estimates hovering around 16–26% of pre-whaling levels. Recent data also shows a worrying decline in calf numbers since 2017.

And yet, this season’s abundance offers a counterpoint to despair. Amid the ongoing impact of a harmful algal bloom—one that’s claimed other marine life—these whales have returned. They’ve calved. They’ve nursed. They’ve reminded us that restoration is possible.

This year also marks the 30th anniversary of the Great Australian Bight Marine Park, a vital sanctuary for southern right whales. It’s a timely celebration of what long-term protection can achieve—and a call to keep going.

At All Things Good, we believe that environmental wins don’t need to be perfect to be powerful. This season’s whales are not just statistics. They’re stories of survival, memory, and maternal devotion. They’re a living testament to what happens when we choose to protect rather than exploit.

Let’s keep watching. Let’s keep caring. And let’s keep celebrating every ripple of recovery.

ARTICLE SOURCE

Meatless Monday: Cauliflower Steaks with Roasted Bell Pepper Sauce and Baked Ricotta

Do you love cauliflower?

Here’s a delicious and simple vegetarian recipe you can whip up in under an hour: Cauliflower Steaks with Roasted Bell Pepper Sauce and Baked Ricotta

Ingredients (Serves 2)

• 1 cauliflower (cut into 1-inch thick steaks)

• 9 oz potatoes (cut into wedges)

• 9 oz low-fat ricotta

• 1 tsp onion powder

• 1 tsp garlic powder

• ½ tsp paprika

• 1½ tbsp olive oil

• Salt & black pepper to taste

• 1 cup roasted bell peppers

• 1 garlic clove

• 1½ tsp sugar

• 1 tbsp parsley (for garnish)

 Instructions

1. Preheat oven to 180°C (356°F).

2. Prep veggies: Cut cauliflower into steaks and potatoes into wedges. Place them on a baking sheet with the ricotta block.

3. Season: Mix onion powder, garlic powder, paprika, olive oil, and a pinch of salt. Brush over the cauliflower, potatoes, and ricotta.

4. Bake for 30–35 minutes until fork-tender and golden. Flip cauliflower halfway through.

5. Make the sauce: Blend roasted bell peppers, garlic, sugar, and ¼ tsp salt until smooth.

6. Serve: Plate the cauliflower steaks and potatoes, drizzle with bell pepper sauce, and top with baked ricotta. Garnish with parsley and black pepper.

It’s hearty, comforting, and packed with flavor—perfect for a cozy dinner or a nourishing lunch.

If you don't have red bell peppers or any bell peppers, don't worry, just remove them from the recipe. It still makes a hearty, meatless recipe that is delicious. You could add more fresh herbs, like basil, as a garnish. 

Female Mountain Gorillas Reunite with Old Friends

New research from Rwanda shows that female mountain gorillas seek out familiar companions even after years apart. It’s a beautiful reminder that deep bonds and emotional memory aren’t just human traits—they’re woven into the natural world.

In the misty mountains of Rwanda, a quiet miracle unfolds—not in the form of dramatic rescues or scientific breakthroughs, but in the tender reunions of female gorillas.

Recent studies reveal that when female mountain gorillas move between groups—a common part of their social evolution—they actively seek out old friends from previous communities. These aren’t random encounters. They’re intentional, emotional reconnections that speak to the depth of gorilla memory and the importance of companionship.

One researcher described it as “a kind of social glue,” helping females integrate into new groups while preserving the comfort of familiar bonds. 

Why This Is Good News

• Emotional Intelligence in Nature: Gorillas show deep memory and emotional awareness, reminding us that connection is a universal language.

• Hope for Conservation: Understanding gorilla relationships helps conservationists protect not just individuals, but the social fabric of their communities.

• A Mirror to Ourselves: These reunions reflect something profoundly human—our longing to reconnect, to belong, and to be remembered.

In a world often marked by separation, this story offers a gentle truth: connection endures.

ARTICLE SOURCE

10 Uplifting Environmental Quotes

Here are ten uplifting environmental quotes that celebrate connection, stewardship, and the quiet power of care of our beautiful planet.

1. “The Earth is what we all have in common.” — Wendell Berry A reminder that environmental care is a shared language across generations and cultures.

2. “Plans to protect air and water, wilderness and wildlife are in fact plans to protect man.” — Stewart Udall Environmental justice is human justice.

3. “Look deep into nature, and then you will understand everything better.” — Albert Einstein Nature doesn’t just heal—it teaches.

4. “We don’t inherit the earth from our ancestors, we borrow it from our children.” — David Brower A call to stewardship that honors both past and future.

5. “No water, no life. No blue, no green.” — Sylvia Earle A poetic truth from the ocean’s fiercest advocate.

6. “The environment is where we all meet, where we all have a mutual interest. It is the one thing all of us share.” — Lady Bird Johnson A gentle reminder of our interconnectedness.

7. “What is the use of a house if you haven’t got a tolerable planet to put it on?” — Henry David Thoreau A nudge toward rethinking comfort and sustainability.

8. “Nature always wears the colors of the spirit.” — Ralph Waldo Emerson A beautiful reflection on how our inner world mirrors the outer one.

9. “Saving our planet, lifting people out of poverty, advancing economic growth… these are one and the same fight.” — Ban Ki-moon Environmental advocacy is intersectional.

10. “The single biggest threat to our planet is the destruction of habitat and the loss of precious wildlife. We need to reach a balance where people, habitat, and wildlife can co-exist.” — Steve Irwin From one of Australia’s most beloved voices, a plea for coexistence.

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To See and Behold: Why Witnessing Wildlife Is a Radical Act of Hope

In a world often overwhelmed by loss—of habitat, of species, of ecological balance—there is something quietly revolutionary about seeing. Not just observing, but truly beholding the rare and the newly discovered. It’s a form of reverence. A way of saying: You exist. You matter. We will fight for you.

This month, two extraordinary sightings remind us why bearing witness to wildlife is more than a pastime—it’s a call to action.

The Regent Honeyeater, photographed by Jss367

The Regent Honeyeater Returns

In the Queens Lake Nature Reserve on the NSW Mid North Coast, a group of birdwatchers spotted not one, but two critically endangered regent honeyeaters—before they even left the car park. With fewer than 300 individuals left in the wild, these birds are considered ecological ghosts, flitting through fragmented habitats in search of flowering trees and safety.

What makes this sighting even more miraculous? These honeyeaters were wild-born, unbanded, and feeding among other species. Their presence suggests that nature, when given even a sliver of sanctuary, still dares to persist. It’s a reminder that conservation isn’t just about numbers—it’s about dignity, habitat, and the right to exist without vanishing.

A New Manta Ray Emerges

Meanwhile, off the coast of Florida, marine scientists have officially identified a new species of manta ray—Mobula yarae, named after a mythical water spirit from Brazilian folklore. This gentle giant, stretching up to 20 feet wide, becomes only the third known manta ray species in the world. Its discovery is the result of over 15 years of meticulous research, underwater photography, and genetic analysis.

Why does this matter? Because you can’t protect what you haven’t named. Formal recognition of Mobula yarae allows conservationists to track its population, assess threats, and advocate for its protection. It’s a triumph of curiosity, patience, and the belief that the ocean still holds secrets worth saving.

Why Seeing Matters

To witness an endangered species is to stand at the edge of extinction and say, I see you. To discover a new species is to affirm that the world is still unfolding, still capable of surprise. Both acts are deeply human—and deeply hopeful.

They remind us that conservation isn’t just about preserving the past. It’s about co-creating a future where biodiversity is not a luxury, but a legacy.

So the next time you walk through a nature reserve or dive beneath the waves, remember: your gaze is powerful. Your presence matters. And every creature you see is a story still being written.

The Benefits of humming for a healthy life

The Benefits of Humming

Humming might seem like a simple, even absent-minded habit—but it turns out this gentle, soothing sound can offer a surprising range of health benefits for both body and mind. Whether you're humming your favorite tune or just a single tone, here's how this small act can make a big difference:

1. Activates the Vagus Nerve

Humming stimulates the vagus nerve, which is responsible for calming the nervous system. This can help reduce stress, lower heart rate, and promote a sense of well-being.

2. Improves Sinus Health

Humming increases airflow in the sinuses and helps open blocked nasal passages. This can support sinus drainage and may reduce the risk of infections or chronic sinusitis.

3. Promotes Deep Breathing

The act of humming naturally encourages slower, more conscious breathing. This supports better oxygenation, reduces anxiety, and can even help with conditions like high blood pressure.

4. Supports Vocal Cord and Throat Health

Humming gently exercises the vocal cords and can be a helpful warm-up for the voice. It's also soothing for the throat and may ease discomfort in people who talk a lot during the day.

5. Increases Nitric Oxide Production

Research shows that humming significantly increases the production of nitric oxide in the nasal passages—by up to 15 times. Nitric oxide has antiviral and antibacterial properties, supports immune function, and helps regulate blood flow.

6. Boosts Mood and Mental Clarity

Humming can release endorphins and create a meditative, mindful state. This helps lift mood, reduce symptoms of depression and anxiety, and improve focus.

7. Enhances Meditation and Relaxation

When used in practices like yoga or mindfulness meditation, humming (such as chanting “Om”) can deepen the relaxation response and bring greater mental clarity and spiritual connection.

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In Summary:
Humming is a simple, accessible, and free tool to improve your health—physically, emotionally, and even spiritually. Next time you’re feeling tense, congested, or just need a mood boost, try humming for a few minutes. It’s a small act that hums with healing power.

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 Here are reputable sources supporting the benefits of humming:

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1. Activates the Vagus Nerve & Reduces Stress

• Source: Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation.

  • This foundational work explains how vocalizations like humming stimulate the vagus nerve, enhancing relaxation and parasympathetic nervous system activity.

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2. Improves Sinus Health & Nitric Oxide Production

• Source: Lundberg, J. O., & Weitzberg, E. (1999). “Humming greatly increases nasal nitric oxide.” American Journal of Respiratory and Critical Care Medicine, 160(2), 911–914.

  • DOI: 10.1164/ajrccm.160.3.9811072

  • Found nitric oxide levels in the nasal passages increase 15-20x during humming, supporting sinus health and antimicrobial defense.

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3. Promotes Deep Breathing & Calms the Mind

• Source: Lehrer, P. M., & Gevirtz, R. (2014). “Heart rate variability biofeedback: how and why does it work?” Frontiers in Psychology, 5, 756.

  • Explains how slow, regular breathing (as with humming) calms the autonomic nervous system and enhances mood.

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4. Enhances Mood & Emotional Wellbeing

• Source: Kraus, T. et al. (2007). “Music in the treatment of depression.” Neuropsychobiology, 55(4), 193–200.

  • While this study focuses on music, it highlights how vocal sounds (including humming) stimulate endorphin release and improve emotional regulation.

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5. Vocal and Respiratory Benefits

• Source: Titze, I. R. (2000). Principles of Voice Production.

  • Discusses how vocalizations like humming warm up the voice and maintain vocal fold health.

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6. Meditation & Humming (e.g., “Om”)

• Source: Kumar, V., Nagendra, H., & Naveen, K. V. (2010). “Immediate effect of ‘OM’ chanting on cardiovascular parameters and heart rate variability.” Indian Journal of Physiology and Pharmacology, 54(2), 132–136.

  • Shows that chanting “Om” reduces heart rate and increases mental calmness, similar to effects from humming.