Discover the healing role of sound and how to use mantras like “Om” in your yoga practice.
Introduction: Why do we chant in yoga?
If you’ve ever been in a yoga class and heard someone softly chant “Om” — or felt the vibrations of a group reciting a mantra — you might have wondered: What’s the purpose of this sound? Is it spiritual? Is it just tradition? Or is there something more going on?
The truth is, sound has been used for healing, meditation, and self-regulation for thousands of years. In yoga, mantras— sacred words or phrases — play a powerful role in helping us focus, ground ourselves, and connect more deeply to the present moment. And you don’t need to be religious or “spiritual” to benefit.
This guide is for you — whether you’re curious, skeptical, or eager to deepen your practice with sound. Let’s explore what mantras are, why they work, and how you can use them meaningfully in your yoga journey.
What is a mantra? (And what does “Om” really mean?)
In Sanskrit, mantra comes from two roots: “man” (mind) and “tra” (tool or instrument) — so literally, a mantra is a tool for the mind.
Mantras are repeated sounds, syllables, or phrases — often in Sanskrit — used to help quiet mental chatter and create inner stillness. The most well-known mantra is “Om” (or Aum), considered the primordial sound of the universe in yogic tradition.
But you don’t have to chant Om to benefit. There are thousands of mantras — some simple, some complex — and they all serve as anchors for attention and intention.
Why sound matters: The science behind mantra and vibration
Sound isn’t just something we hear — it’s something we feel. The vibrations of chanting or humming can directly affect the nervous system, helping to calm stress responses and promote emotional balance.
According to research published in Frontiers in Human Neuroscience and Harvard Health Publishing:
- Repetitive sound (like mantra chanting) can activate the parasympathetic nervous system, which lowers heart rate and blood pressure.
- Chanting stimulates the vagus nerve, which supports digestion, mood regulation, and relaxation.
- Studies using functional MRI have shown that mantra meditation can reduce activity in the default mode network (DMN), the part of the brain associated with rumination and worry.
In simple terms: Mantras help quiet the mind by soothing the body.
How to practice mantra in yoga (even if you’ve never tried before)
You don’t need to chant loudly or know Sanskrit. Start small. The key is to repeat a sound or phrase with intention— letting it guide your focus.
Here are a few simple ways to begin:
1. Chant “Om” at the start or end of your yoga session
- Sit comfortably.
- Inhale deeply, and exhale with a long, gentle “AUM” (Ah-oo-mm).
- Feel the vibration in your chest, throat, and lips.
- Repeat 3 times.
👉 Tip: You can hum instead of chanting out loud if you’re feeling shy. Even silent repetition works.
2. Use a short, calming phrase (Sanskrit or English)
- Try repeating “So Hum” (I am that) during your breath.
- Inhale: “So”
- Exhale: “Hum”
- Or choose a simple English affirmation:
- “I am calm.”
- “I am safe.”
- “Let go.”
3. Try a guided mantra meditation
There are many recordings and apps that include gentle mantra chanting — you can listen and follow along. The voice, rhythm, and repetition can be incredibly soothing, especially before sleep or during stress.
Real-life example: How mantra helped a client with anxiety
Sarah, one of my clients, struggled with overthinking and panic before public speaking. We incorporated the mantra “Om Shanti” (Peace) into her daily 5-minute yoga routine. At first, she felt awkward. But after two weeks of chanting softly with breathwork, she began to notice a shift — calmer mornings, less racing thoughts, and more confidence in her body.
Mantra wasn’t a magic fix, but it was a steady rhythm — a reminder that she could return to stillness anytime she needed.
Common beginner questions (and honest answers)
Q: Do I need to believe in the meaning of the mantra for it to work?
A: No. It helps if it resonates with you, but even the simple vibration of sound can calm your system, like humming a lullaby. The intentional repetition is what matters.
Q: What if I feel silly chanting?
A: That’s normal. Many people feel awkward at first — especially alone or in quiet spaces. Start with humming, or just repeat the words silently in your mind.
Q: Is chanting religious?
A: While many mantras come from spiritual traditions (like Hinduism or Buddhism), they can be practiced in a secular way. Think of it as sound-based mindfulness. You choose how personal or spiritual it becomes.
Conclusion: Sound is healing — and your voice is a powerful tool
You don’t have to sing. You don’t have to be fluent in Sanskrit. You just have to breathe, repeat, and listen.
In yoga, mantra isn’t about volume or performance — it’s about vibration and intention. Whether you’re whispering “peace,” humming “Om,” or silently repeating a phrase that grounds you — sound can be a bridge between your busy mind and your deeper self.
So next time you roll out your mat, try adding a little sound to your practice. Let it carry you inward. Let it hold space for healing.
Your voice matters — and it can be part of your healing, one gentle vibration at a time.
Written with compassion by a therapist and yoga educator, combining evidence-based insights with lived practice.
References:
- Harvard Health Publishing – The healing power of sound
- Frontiers in Human Neuroscience – Chanting Om: Cortical activation and relaxation
- PubMed – Mantra meditation and neuroplasticity in anxiety regulation
