Why does singing feel so good? And is it good for your health?

Have you ever wondered why it feels so good to sing in the shower? Or why turning up the radio up in the middle of a traffic jam and singing out loud can put you in a better mood?

Singing does something measurable to your body and brain, whether you are alone, harmonising in a choir, or singing with your friends at a karaoke bar.

Scientists have been interested in this “singers’ high” phenomenon for many years.

And a consistent picture is emerging from the evidence: singing can stimulate your hormones, quieten your nervous system, improve your immune system and boost your feeling of belonging, all at the same time.

Singing reduces stress

One of the most consistent findings is that singing has been shown to lower cortisol, the hormone most often associated with stress.

Several studies, using saliva samples taken before and after singing sessions, have found significant drops in cortisol in both solo and group singing, such as choir rehearsals.

Part of the explanation is biomechanical. The act of singing requires long controlled exhalation, similar to a breathing pattern (called pranayamic breathing) known to activate the vagus nerve.

The vagus nerve, which runs from the brainstem down into the abdomen, is the main neural pathway in the parasympathetic nervous system. This is responsible for slowing down heart rate, lowering blood pressure and helping digestion.

This is why it is often called the “rest and digest” pathway, calming us down when activated, in contrast to the sympathetic system which activates the “flight and fight” response when we’re stressed.

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A detailed review of this breathing process found that slow breathing with extended exhalation, reliably stimulates the vagus nerve, shifting the body out of a stress response, and into a calmer state.

You don’t need to join a choir for this part. It works whether you are singing by yourself in the car after a long work week, or practising your karaoke song in the shower.

It’s a painkiller

Singing can also trigger the release of endorphins, the body’s natural painkillers.

One study measured this effect indirectly, using pain-threshold tests. The researchers believed a higher tolerance for pain after an activity might suggest greater endorphin release.

Across several experiments including active singing, dancing and drumming, they found all activities raised the pain threshold of participants, whereas passively listening to music did not.

Oxytocin, the hormone linked to bonding and trust is part of the story too, though evidence here is less tidy. Some studies have found oxytocin rises after group singing (especially if you are good at it). Others found it fell after group singing.

Another study concluded the data is not clear enough, and the effect of singing on oxytocin may depend on how socially intimate and low-stress the setting is.

What is fairly consistent, however, is that mood improves and people report feeling closer to one another after singing together – even when the underlying biochemical effects are mixed.

Singing may improve your immune system

Beyond mood and stress hormones, there is emerging evidence that singing can also have a measurable effect on the immune system, which fights infections.

One small study looked at singing sessions with cancer patients and their carers. It found that not only did participants’ mood improve after singing – including reductions in cortisol – their saliva samples also showed their cytokine levels had increased. Cytokines are chemical messengers that play a crucial role in the immune system, controlling inflammation.

Chronically high cortisol is known to suppress immune activity, so if cortisol drops after singing, this is also likely to have a positive effect on immune function.

The authors of this study emphasise that this is preliminary evidence, needing longer-term follow up studies.

Benefits for your brain and belonging

So does it matter how and where you sing? The stress-reducing, breath-based effects of singing seem to hold up whether you are singing alone or in a group. But group singing wins hands down for social bonding.

A large randomised trial of community choirs in older adults found that six months of group singing significantly reduced loneliness and increased their mood, compared with a control group.

Other studies have found that singing can also simultaneously engage different regions of the brain involved in listening, language, emotions and motor skills. This can improve brain connectivity and lead to healthier ageing.

The takeaway

You probably already knew singing felt good. But it isn’t just a pleasant distraction. It can reduce stress, calm your nervous system and make you feel closer to those around you. But if you prefer to sing alone in the shower or your car, this has many of the same benefits too – so go ahead and sing your heart out.