So Hum Introduction
Pair a quiet mantra with natural breathing.
Preparation
Before you begin
Breathe naturally; no special belief is required.
The illustration is a practical cue, not a required shape. Choose any safe, supported position listed for this practice.
Instructions
Practice, step by step
- 01
Hear ‘So’ silently on the inhale.
- 02
Hear ‘Hum’ silently on the exhale.
- 03
Let sound follow breath.
- 04
Resume gently whenever attention wanders.
What you may notice
- The phrase becoming quiet
- Rhythm settling
- Thought continuing in the background
Common mistakes
- Forcing breath holds
- Repeating aggressively
Safety & modifications
Do not add breath retention if dizzy, pregnant, or medically advised against breath manipulation.
Progress indicators
Look for transfer, not fireworks.
- The mantra returns easily
- Less effort is needed
Research context
This practice is presented with attribution and evidence limits. The linked source provides broader context; it does not imply that every adaptation on this page has been clinically tested.
Open supporting source ↗Meditation education is not medical or mental-health treatment. Modify or stop whenever practice becomes destabilizing, and seek qualified support when appropriate.