PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF SINGING

ABSTRACT

The therapeutic effects of singing are gaining increased recognition within the healthcare community, with a growing acknowledgment of the role of creative arts. In recent years researchers have studied the impact of singing on overall human health. These benefits include breathing, relief of muscle tension and respiratory system, also extend to relaxation, high energy levels, improved posture and body control. This overview highlights physiological and psychological benefits of singing and its role in physical and mental health. Findings provided in this overview suggest broad opportunities for future research on the subject.

АННОТАЦИЯ

Терапевтический эффект пения получает все большее признание в медицинском сообществе, наряду с растущим признанием эффективности роли творческих направлений. В последние годы исследователи изучали влияние пения на общее состояние здоровья человека. Преимущества пения включают в себя развитие дыхания, снятие напряжения мышц и дыхательной системы, а также расслабление, повышенная энергия, улучшение осанки и контроля над телом. В этом обзоре подчеркиваются физиологические и психологические преимущества пения и его роль в физическом и психическом здоровье человека. Результаты, представленные в этом обзоре, открывают широкие возможности для будущих исследований по данному вопросу.

Keywords: singing, wellbeing, lung function, depression, singing benefits, physiological health, psychological health, stress relief

Ключевые слова: пение, благосостояние, работа легких, депрессия, польза пения, психическое здоровье, физическое здоровье, помощь при стрессе

Introduction

Singing is surprisingly beneficial for human health and overall wellbeing. Studies have shown that besides improving the mood, singing has a strong positive impact on mental and physical health. [17]

Singing is an enjoyable activity for many people whether it is for children or elderly, whether it is vocal classes or private time in the shower. Singing can deeply influence emotions, induce relaxation thus serving as an effective remedy for depression, anxiety and fatigue. Additionally, it can enhance physical health. This overview highlights benefits of singing and its role in physical and mental wellbeing.

The therapeutic effects of music and particularly singing are gaining increased recognition within the healthcare community, with a growing acknowledgment of the role of creative arts [22]. In recent years researchers have studied the impact of singing on physiological, psychological and social aspects of health. For example, positive physiological outcomes include improvements in breathing, relief of muscle tension and respiratory system [21].  These benefits also extend to relaxation, high energy levels, improved posture and body control [1].

Physiological benefits

Research suggests that singing has diverse benefits on breathing patterns, reduces respiratory symptoms and increases motivation for physical activities. [22, 6]. Singing interventions can stabilize heart rate, improve lung function and reduce blood pressure [11]. Using one's own voice as an instrument and active breathing while singing has demonstrated the positive influence on the cardiorespiratory system [6, 23]. Learning to sing involves developing effective breathing techniques, improving the diaphragm control and boosting oxygen intake and lung capacity [1]. Several studies have demonstrated evidence of therapeutic effects of singing for chronic respiratory conditions and lung disease. For example, skills developed through singing might help in preventing the swift “breath-stacking” breathing pattern observed in chronic pulmonary disease [22]. In addition, singing might improve the clearing of mucus, as it increases both dynamic lung volume and airflow. These characteristics are also found in traditional physiotherapy techniques [3].

Singing and vocalization also help with various speech-motor irregularities as well as enhance control over swallowing [10]. Recently it has been proposed as an effective approach in the rehabilitation of swallowing dysfunction [12]. Engaging in singing can enhance oral motor functions associated with articulation and breath control. In other words, singing improves the flexibility and respiratory capabilities of both facial muscles and muscles of the oral  cavity by promoting coordination among vocalization organs and implementing patterned breathing [24]. Furthermore, musical components like rhythm can aid in well-timed and deliberate muscle movements involved in oral motor control, laryngeal elevation, and breathing while singing. Additionally, singing provides extra advantages, such as emotional stimulation and decreased stress, which are discussed in more details further in this paper [18].

Singing is effective for managing pain because it prompts the release of endorphins which have the potential to reduce pain [18].  In addition, it enhances immune system activity [13, 4]. The well-established connection between physical and psychological health in pain conditions suggests that reducing pain can improve psychological wellbeing and vice versa, improving psychological wellbeing may contribute to treating pain [15]. While numerous documented physiological benefits of singing exist, many researchers emphasize that the primary advantages are associated with the positive impact on quality of life and feeling joyful while singing [23].

Psychological benefits

In addition to physiological impacts singing can also exert a positive influence on various aspects of psychological health and wellbeing [20]. Many people often engage in singing activities whether professionally, casually or as a hobby. It is boosting their self-esteem and gives them deserved recognition. By taking part in a group activity alongside fellow individuals allows creating networks of support, self-management and  increasing physical activity levels [25].

 Moreover, studies have demonstrated that singing can involve communicative and interactive elements particularly when performed in groups such as choirs. Some of the recent research conducted a review of singing interventions for individuals in therapeutic programs and concluded that engaging in active singing within a group has more advantages for mood and wellbeing compared to solely listening to music [5].

Another study explored the impact of singing sessions on self-reported metrics and revealed an improvement in psychological wellbeing and decreased cortisol levels following the singing interventions [14]. Cortisol is an indicator for physiological stress response. As a result singing appears to be a stress reliever as it lowers the amount of cortisol [19].  Previous research demonstrates an effect of group singing on decreased levels of cortisol [4]. Several studies discovered that salivary cortisol concentrations significantly decrease in group singing compared to singing alone [13].

Studies suggest that participation in singing triggers the release of endorphins and oxytocin in the brain. Oxytocin is a naturally occurring hormone in the hypothalamus that not only plays a role in reducing stress but also promotes feelings of trust and connection [13]. This may explain the potential of singing to fight depression and reduce the feeling of loneliness. A small organ in the ear called sacculus reacts to the frequencies generated by singing and produces an immediate sense of pleasure. It does not require to be a great singer to experience the positive effects. This occurs regardless of whether the singer perceives the sound as good or bad [5].

In broad mental health studies have been found that singing might contribute to the recovery process from depression [22].  This research compared singing programmes with usual activities have shown significant differences related to quality of life and mental health. Findings of another study  indicate improvements in depression and loneliness in group singing projects compared to non-musical activities [2].

Conclusion

Regardless of the age or life stage, implementing singing into life can benefit  anyone. Whether it is singing out of tune, taking vocal classes or joining choir, such activities are beneficial for body, mind, and soul and have numerous substantial advantages for mental wellbeing. Singing programs can provide essential assistance for social challenges [9]. In addition, relaxing and anxiety-reducing effects of singing can enhance health and quality of life by distracting from unpleasant experiences [16]. Overall, vocal exercises improve lung function, have potential to relieve stress and anxiety, and help with depression and loneliness. Singing boosts endorphin levels, feeling of happiness and general sense of purpose and motivation in life.  As we have observed, singing in general as a prescription could be a cure for many people. It is worth noting that interventions conducted in groups are more effective than those in one-to-one format. These findings suggest broad opportunities for future research on the subject.

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