Let your breath become music.

Inhale slowly through your nose.

On the exhale, hum a soft, closed-lip ‘mmm’ sound, like you’re savoring something sweet.

Let the vibration tickle your throat, chest, or lips.

Repeat for 21 breaths.

The hum is not just sound—it’s a signal to your vagus nerve that you are safe.

Feel the calm spreading.

When done, rest in the silence.

Say gently: ‘I am safe inside this sound.’