Children Healthy Choir Singing

Whether you sing badly in the shower, like me, who can’t “carry a tune even in a bucket”, or, particularly, as part of a choir, you likely already know that singing is fun and appealing to a lot of people. What you may not know, there are many health Benefits In Singing.

A British Medical Journal (BMJ) 2017 study found that exercising your vocal chords and “singing your heart out” showed improvement in or maintenance of 20 participants of The Sing Your Heart Out (SYHO) project in the United Kingdom, with mental health and well-being improvement as a direct result of the singing workshops.

We are all gifted at birth with certain talents.  That’s what makes us unique as individuals. Some of us can sing, some can’t, but that doesn’t mean we can’t still enjoy the health benefits of singing, even if it’s only in the shower, or just singing along with your favorite artist on one of their songs. So, let’s all strive to learn how to sing and be happy and healthy!

Believe it or not, more than 42.6 million American adults sing regularly in some 270,000 different groups nationwide, according to Chorus America, an advocacy group for the singing field.

Choral singing calms the heart and boosts endorphin levels. the ‘feel-good chemical’. It improves lung function. It increases pain thresholds and reduces the need for pain medication,

said Chorus America. Experts are now saying singing should be offered in prescription form, as new findings reveal singing can benefit both our physical and mental health. A multitude of studies, such as this one 2016 Complementary Therapy Medicine reviewed by the National Institutes of Health (NIH),  A mixed-method systematic review to investigate the effect of group singing on health related quality of life,” suggest singing can help us feel happier, have a better outlook, by boosting mood and self-esteem, and improve symptoms from health conditions ranging from fighting depression, to improving quality of life, to treating Parkinson’s Disease.

Better Quality Of Life

Female Singing Beautiful Love Song

All types of singing have positive psychological effects. The act of singing releases endorphins, the brain’s “feel good” chemicals, according to a 2011 Nature Neuroscience “Anatomically distinct dopamine release during anticipation and experience of peak emotion to music” study. Singing in front of a crowd, a la karaoke, naturally builds experience and confidence, which has broad and long-lasting effects on general well-being.

But of all types of singing, it’s choral singing that seems to have the most dramatic effects on people’s lives, and as research has shown, the larger the choral group the better the health and well being benefits seem to be.

A study published in Music Science of Finland in 2017 and reviewed by the NIH, revealed that on average, choral singers rated their satisfaction with life higher than the public, even when the actual problems faced by those singers were more substantial than those faced by the general public. Professor Stephen Clift, Director Of the Sidney De Haan Research Centre completed a study on singing and good health, published in the British Medical Journal of Psychiatry study (BMJ) in 2015,  and said,

Singing engages the body, the mind and feelings, and brings people together in a meaningful and joyful activity. Singing is good for everyone, particularly, for people with breathing issues, as it helps to exercise the lungs and can combat feeling of depression and anxiety, and also address social isolation. Our research clearly documents all of these benefits. More and more singing for breathing groups are starting across the country.

The NIH reviewed the 2015 BMJ study and determined that community group singing appears to have a significant effect on mental health-related quality of life, anxiety and depression, and it may be a useful intervention to maintain and enhance the mental health of older people.  His and a 2017 Health Psychology (NIH) findings match similar trials measuring the benefits of choral singing on health, including choirs to help those with Parkinson’s Disease, depression, and dementia.

In an 2019 BMJ Open study reviewed by the NIH explored the impact of group singing on mental health and well-being of family carers of patients with cancer. The results were impressive, showing the mental health benefits of singing for people with cancer by showing that weekly singing can also support anxiety and well-being in cancer carers.

Friends Enjoying Nature, music, and Singing Socially

Another 2019 Geriatric Medicine study published in the BMJ looked at music interventions for dementia and depression in 65 years and older individuals, receiving home care, and the benefits. Mary Mittelman, a research professor with the Center for Cognitive Neurology at New York University, started a choir called the Unforgettables Chorus in 2011 to study the effects of a choir on people with dementia and their family members.

The study, evaluated by the NIH in 2018 International Psychogeriatric research, found that participants with early to middle-stage dementia had increased communication with their caregivers, as well as improved their overall quality of life.

Their family members and caregivers reported a boost in feelings of social support, communication and self-esteem.  Singing not only benefits the elderly but young people as well. Another 2014 study published in Frontier Psychology and reviewed by the NIH reported that data analyses suggested that the higher the normalized singing development rating, the more positive the child’s self-concept and sense of being socially included, irrespective of singer age, sex and ethnicity. Quoting the study:

Children with more developed singing ability, irrespective of whether or not they had any experience of Sing Up, tended to have a more positive sense of self and of being socially integrated.

Studies done by the NIH show positive mood changes among choir singers, including feeling happier, less anxious, less depressed, and overall more excited about quality of life and what it has to offer: Study 1 found better lung function in cancer survivors, per a 2012 Ecancermedicalscience study, and Study 2 found better quality of life in older adults, per a 2013 International Psychogeriatric study.

In Sweden experts recently reported that singing not only increases oxygen levels in the blood but triggers the release of ‘happy’ hormones such as oxytocin and serotonin, thought to lower stress levels and lower blood pressure. The NIH reviewed a 2016 NPJ Primary Care Respiratory Medicine study and concluded that, although very promising, more closely held trials are needed. Another 2013 “Psychological and Physiological Effects Of Singing In A Choir” study by Sage Journals showed the psychological and physiological effects of singing in a choir, had a positive effect on reducing anxiety.

Healthy Male Singer Belting-Out-a-tune

Still another 2005 Sage Journal “Effects Of Group Singing and Performance For Marginalized and Middle-Class Singers” study published in the Psychology of Music journal, compared the mental and emotional benefits of group singing from different socieconomic backgrounds.

The study results indicate that the emotional effects of participation in group singing are similar regardless of training or socioeconomic status, but the interpersonal and cognitive components of the choral experience have different meanings for the marginalized and middle-class singers.

Another area of growth in group singing or choir singing is in improving your quality of life and increasing your social circle, which boost your confidence and self-esteem, found a University of Oxford “Choir Singing Improves Health, Happiness and Is the Perfect Icebreaker” study. Stage fright is a common feeling for new singers.

However, performing well and receiving praise from your friends and family may be the key to eventually overcoming your fears and boosting your self-confidence.  With time, you may even find it easier to present any type of material in front of a group with poise and good presentation skills.  The physiological effects of singing are fairly well-documented. For those who doubt its power, just look at songbirds.

When male songbirds sing to female songbirds, it activates the pleasure center of the male’s brain, found a 2008 EurekAlert “Singing To Females Makes Male Birds’ Brains Happy” study. In fact, scientists have discovered that the effect of singing on the birds’ brains is similar to the effect of addictive drugs on human brains.  Interestingly, this euphoria doesn’t occur if the male is alone and singing without the female present. This also holds true for humans, thus the appeal of singing in a choir or a group, or to someone.

Singing Allows For Social Bonding

Musician Enjoying Healthy Benefits Of Singing

Theories as to why music makes us feel all the feels date way back to ancient time. From the beginning of time, humans have made music, but scientists are stumped as to why. One of the theories, is that shared emotional experiences are crucial for living together in a group, it keeps us socially connected like the pride of apes that we are.

A 2017 Frontiers In Sociology “The Story Of Music Is the Study Of Humans” study, discusses how music arose and developed with our ancestors and it’s worth a read, such as musical bone pipe instruments and the earliest ever found are made from swan and vulture wing bones and are between 39,000 and 43,000 years old.

Evidence from historical and anthropological records, according to a 2016 Evolution of Human Behavior study reviewed by the NIH, suggests that group music-making might act as a mechanism by which this large-scale social bonding could occur, causing elevated pain thresholds and social bonding in small and large groups of singers.

Results in a 2016 Evolution and Human Behavior “Singing and Social Bonding: Changes In Connectivity and Pain Threshold As A Function Of Group Size” study showed that feelings of inclusion, connectivity, positive affect, and measures of endorphin release all increased across singing rehearsals and that the influence of group singing was comparable for pain thresholds in the large “mega-choir” of 232 members versus small group of 80 to 100 members, and actually the mega-choir experienced a greater change in social closeness as compared to the small group.

One of the more recent studies, like a 2015 Royal Society “Singing Mediates Fast Social Bonding” study, following this line of thinking found members of newly formed singing groups felt closer to each other after just a month of practice than members of newly formed groups with other creative goals, mega-choir like crafting or writing. The study authors call it the ice breaker effect.

Some of the most important ties between singing and happiness are social ones and bonding. The support system of being part of a group, and the commitment to that group that gets people out of the house and into the chorus every week, which are benefits that are specific to group singing, according to a 2014 Frontiers In Psychology (NIH) study. Singing together or group singing seems to facilitate social bonding, but it is unclear whether this is true in all contexts.

A 2016 study published in Psychology of Music, reviewed by the NIH, came up with some interesting results. Mix results indicate that group singing can increase closeness to less familiar individuals regardless of whether they share a common motivation, but that singing competitively may reduce closeness within a very tight-knit group.  It’s the human competitive spirit involved in close-knit groups.

Female Choir Healthy Singer

And they seem to be a big component of why choral singers tend to be happier than the rest of us. The Benefits In Singing are many, such as the feelings of accomplishment of learning how to sing, of belonging to a group, of being needed by the other members of that group, go a long way toward combating the loneliness that often comes along with being human in modern times.

Another way of bonding and broadening communication skills, is with babies, by using singing, which helps prepare their brains for language. Music is just as important as teaching reading and writing at a young age to prevent language problems later in life, found a 2011 Guardian “Singing To Children May Help Development Of Language Skills” study.

Parents should sing to their children every day to avoid language problems developing in later life,

according to a consultant Sally Goddard Blythe, of the Neuro Developmental Education and Director Of Institute For Neuro Physiological Psychology.

Benefits the Immune System

Japanese researchers tested saliva samples from a group of cancer patients and found higher levels of certain immune system molecules called cytokines after an hour of choir singing, plus, lower levels of the stress hormone cortisol.

According to the NIH review of a 2014 BMC BioPsychoSocial Medicine study, said while the study has promise, authors say more research is needed to determine what kind of lasting effects regular singing could have on patients’ health. The study is at the very least preliminary evidence that singing could actually change and strengthen the immune system.

Girl Singing At Karaoke Event

According to 2004 Journal of Behavioral Medicine research conducted at the University Of Frankfurt, and reviewed by the NIH, singing boosts our immune system against infections and diseases when they concluded the study as following:

These results suggest that choir singing positively influences both emotional affect and immune competence. The observation that subjective and physiological responses differed between listening and singing conditions invites further investigation of task factors.

The study included testing professional choir members’ blood before and after an hour-long rehearsal singing Mozart’s “Requiem”. The researchers noticed that in most cases, the amount of proteins in the immune system that function as antibodies, known as Immunoglobulin A, were significantly higher immediately after the rehearsal. Equal increases were not observed after the choir members passively listened to music.

Improves Mental Alertness and Fitness

For the elderly, disabled, and injured, singing can be an excellent form of exercise. For older people, who are often isolated, the benefits are particularly marked. In a 2011 US National Endowment for the Arts study that evaluated different forms of creative engagement in people aged 65 and older, those who attended a choral group reported a higher overall rate of physical health, fewer doctor visits, less medication use, fewer instances of falls, better morale and less loneliness.

According to a Health Education “Singing For Health: An Exploration Of the Issues” study, singing improved blood circulation, in which an oxygenated blood stream allow more oxygen to reach the brain. This improves relaxation, mental alertness, concentration, and memory and an antidote to depression, anxiety and fatigue, and enhances physical health through improvements to breathing capacity, muscle tension and posture and the reduction of respiratory symptoms.

The Alzheimer’s Society has even established a “Singing for the Brain” service to help people with dementia and Alzheimer’s maintain their memories. The NIH reviewed a 2016 Dementia (London) study and the “Singing For the Brain” program and concurred with the findings and added that it helped the participants accept and cope with dementia.

Blind Singer Mr. Ray Charles

Famed English musician, composer, record producer and singer Brian Eno has weighed in on the topic already. Having started a Capella group with friends and finding immeasurable benefit from it, Eno wrote in an 2008 “Singing: The Key To A Long Life” essay for NPR.

A recent long-term study conducted in Scandinavia sought to discover which activities related to a healthy and happy later life. Three stood out: Camping, Dancing, and Singing.

He added,

I believe that singing is the key to long life, a good figure, a stable temperament, increased intelligence, new friends, super self-confidence, heightened sexual attractiveness and a better sense of humor.

Slower Heart Rate.

Singing demands some pretty specific patterns in your breathing. It’s not entirely unlike yoga or meditation. It’s also an aerobic activity, meaning it gets more oxygen into the blood for better circulation, which tends to promote more stamina and good mood. And singing necessitates deep breathing, another anxiety reducer, according to a 2017 Frontiers In Psychology (NIH) study. Deep breathing is a key to meditation and other relaxation techniques, and you can’t sing well without deep breathing. You take bigger, slower breaths, and in the process, your heart rate typically begins to slow.

Healthy Men’s Singing Choir

Even if you’re healthy, your lungs will get a workout as you employ proper singing techniques and vocal projections. Other related health benefits of singing include a stronger diaphragm and stimulated overall circulation. Both yoga and singing are thought to help improve what’s known as heart rate variability a measure of the amount of time between heartbeats, according to a 2013 Frontiers In Psychology “Music Structure Determines Heart Rate Variability Of Singers” study.

The research, rather surprisingly, also found that as members of a choir sang together, their heart rates started to sync up too, perhaps further bolstering that social connection factor of group singing.

Reduces Chronic Snoring

In a 2008 Sleep Breathing (NIH) study reviewed by the NIH, comparing choir singers and non-singers in London, researchers found a significantly lower severity of snoring and sleep apnea, of all things, among singers, even after taking into consideration snore-provoking factors like age and BMI (body mass index). When the muscles of our airways are soft or weak, they vibrate, causing that disruptive nighttime noise.

A 2000 Complementary Theory Medicine study at the University of Exeter, Exeter, United Kingdom, reviewed by the NIH, of 20 chronic snorers found that snoring duration was reduced in snorers who completed singing exercises for 20 minutes a day for 3 months. The participants that improved the most were more compliant with the prescribed exercises and were not obese. A study published in the journal of Sleep and Breathing found that the prevalence and severity of snoring among semiprofessional singers and non-singers indicated that singers scored lower on the snoring scale.

Singing strengthens muscles in the airway that can help reduce snoring. Furthermore, the breathing required to sustain a song may help improve lung function and reduce symptoms of mild asthma, found a 2008 ResearchGate “The Effect Of Singing On Snoring and Daytime Somnolence”, an interventional study examining singing as a treatment for snoring of 127 participants who were snorers or had OSA.

Female Rock Star Waling-Out A Healthy Tune

According to a 2019 Sleep Health Foundation (SHF) “Singing For Snoring, Do We Need More ‘Tone'” study, the intervention group was provided with a self-guided singing exercises video recommended for use 20 minutes a day for 3 months, and received a phone call from a singing teacher to offer support after 4-6 weeks.

The control group received no intervention with a similarly timed phone call from a researcher to offer support. Sleepiness and snoring frequently improved in the singing group per SHF study. Sleepiness was assessed by the “Epworth Sleepiness Scale questionnaire“, discussed in a Harvard Education Narcolepsy study. Snoring frequency and loudness were measured using a subjective visual analogue scale rated by the participant or bed partner.

Compared to the control group, measures of sleepiness and snoring frequency improved in the singing group. Snoring “loudness” also tended to reduce, per a 2013 Scientific Research “Singing Exercises Improve Sleepiness and Frequency of Snoring among Snorers” study.  Alise Ojay, a singing teacher, designed a program of singing exercises which targeted the throat and stopped both chronic snoring and sleep apnea, which causes people to stop breathing during deep sleep.

Her finding prompted a major 213 study at Exeter University and the Royal Devon and Exeter NHS Foundation Trust.  By the end of the 3-month trial the 30 snorers had significantly decreased their snoring compared to 30 others who didn’t try the treatment.

The conclusion that we came to, was that the three-month program of daily singing exercises reduced the frequency and severity of snoring, and improved overall quality of sleep,

said Malcohm Hilton, consultant who led the research.

Woman Singer Really Getting Into A Song

Hilton continued,

Strengthening and toning those muscles just like any other muscle is believed to prevent snoring, as this “Singing Therapy Helps Cure Snoring Problems” (1) CD covers

Speaking of singing exercises, check this Dr. Dan’s Voice Essentials video out which helps strengthen all the throat muscles involved in singing. There’s more to this whole theory that singing is actually a fancy way of breathing concept.

Naturally, some scientists have wondered if that slower, more purposeful breath could help people with actual breathing problems. So far, the research is only in early stages but has promise. There’s some evidence that singing can slightly improve lung function and reduce symptoms in people with mild asthma, according to a 2014 Complementary Therapy Medicine (NIH) study, which concluded

The paucity, heterogeneity, and significant methodological limitations of available studies allow for only a weak recommendation for music therapy in asthma. This study highlights the need for further research of mixed methodology.

Similar research is also being done on treating COPD with promising results too.

Youth Choir Singing Healthy Song

Putting It All Together

Yes, enjoying music, dancing, and singing and participating on a regular basis is a major part of a proven path to your overall health and well being. If you read my 2 previous articles “Benefits In Music” and “Benefits In Dance“, which covered all the many health benefits in listening to music and dancing, you already know this is true. If you haven’t read those 2 articles, here is your opportunity to do so.

Add getting sufficient restful sleep, participating in moderate physical activity. If you are not physically healthy, by eating the proper nutrient-dense foods, you will not have the energy, strength, or stamina, not to mention physical or mental health, to belt-out a song. It is vitally important to eat the freshest, naturally whole, certified-organic, non-GMO (non genetically modified), well-balanced, nutritious food.

These foods are lean grass-fed or free-range meats and wild-caught fish; low-fat dairy and grass-fed eggs; whole grains and complex carbohydrates; fruits, vegetables, raw nuts, and edible flower seeds; naturally fermented foods, herbs and spices; and antioxidant drinks and filtered water.

Stay away from fast foods, fried foods, high-sugar and salt foods, prepared, precooked, processed, or pre-what ever it is, because they are totally unhealthy for you, confirmed in a 2018 BMJ (NIH) study. Plan at least one good well-balanced nutritious home-cooked meal each day that you cook yourself, for you and your family, or friends. Numerous studies, like this 2018 Harvard Medical School “Home Cooking: Good For Your Health”study and this 2017 BMC International Journal of Behavioral Nutrition and Physical Activity (NIH) study, have shown cooking at home has tremendous health benefits.

Here are the proper fresh, organic, nutrient-dense foods you should be buying and eating: lean grass-fed finished and free-range meats, grass-fed eggs and dairy (A); wild-caught fish and seafood (A); fresh organic fruits and vegetables, organic raw nuts and edible flower seeds (A); natural fermented foods, whole grains and complex carbohydrates, fresh herbs and spices, and antioxidant drinks (A). And, oh, let’s don’t forget the dark chocolate, which is also great for your health!

Nutrient-Dense Mediterranean Style Foods For Incredible Health

And, for added assurance, supplementing with an all-natural, organic, nutrient-dense, whole food, Peruvian Maca (A), and you will have the majority of components for a proven path in maintaining your overall health and well being. These reviews will give you all the information you will need to make an informed decision on Peruvian Maca:

What Is In Maca Root?
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Even if you’re not a gifted singer, to reap the Benefits In Singing, are you ready to sing anyway, or join a choir? After all, your health and well being could depend on it!

We’ll leave you with one more video from Vocal Splendor Studios (3) from Valorie Wright-Williams, explaining why you should sing every single day, regardless of whether you think you can sing or not! Your comments are welcomed, and if you have questions, please leave them below, and we’ll get back to you as soon as possible.

(1) Cityline Video
(2) Dr. Dan’s Voice Essentials Video
(3) Vocal Splendor Video

(A) Use these links for more information, more documentation, and purchase all these nutrient-dense foods so you can sing until your “hearts content”.

Before you go, request your FREE 7-night free trial sample of JULVA CREAM…you’ll be happy you did!