Om chanting is a simple sound practice. Sit comfortably, breathe in, and on the exhale make a long, smooth sound of ah, oo and mm. Three to nine rounds is plenty. Keep the voice relaxed and stop if you feel dizzy.
This is general education, not medical advice. If you have a lung or heart condition, dizziness or are pregnant, check with your doctor before extended breathing practices.
What is om chanting?
Om chanting is the practice of saying or singing the sound om, often drawn out slowly, as a way to focus the mind and settle the breath. Om, sometimes written aum, is described in the yoga tradition as a sacred sound. You do not need to share any belief to try it as a simple breathing and sound practice. Many classes begin or end with a few rounds. It is related to the quiet practices in our guide to meditating correctly.
How do you chant om step by step?
Sit comfortably, breathe in deeply, and on the exhale make a long, steady sound, starting with a rounded a, moving to u and closing with m. Keep the sound smooth and relaxed.
- Sit tall on a chair or cushion with your hands resting on your knees.
- Close your eyes or soften your gaze and take a few natural breaths.
- Breathe in slowly through the nose.
- As you breathe out, start with a low open ah, let it move to oo, and close with a humming mm.
- Let the sound fade naturally as the breath ends.
- Rest for a moment in the quiet before the next round.
- Repeat for three to nine rounds, then sit quietly.
What does it feel like?
It often feels like a gentle vibration in the chest and head, followed by a quiet pause. Some people notice a calming effect, others feel little. Both are normal. The humming sound at the end can be pleasant. Do not strain your voice. If you feel dizzy, stop and breathe normally.
Why do people chant om?
People chant it to focus attention, to make a calm start or end to practice and as part of a tradition of sound in yoga. In the yoga tradition, om appears in classical texts and is linked with meditation. The National Center for Complementary and Integrative Health describes mantra and sound-based practices as one type of meditation. Research on specific effects is limited, so treat it as a calm practice and not a treatment.
What are the three sounds?
The sound is often described as three parts, a, u and m, followed by a pause of silence. Teachers sometimes link the parts with different places in the body or states of mind. You do not need to follow any explanation. Simply make the sound in a way that feels natural. Our guide to the eight limbs of yoga explains where such practices appear in the tradition.
How long should you chant?
Three to nine rounds is plenty for beginners, and you can chant for a few minutes if you like. Short sessions are enough. Longer chanting can feel strange at first. Take a break if your throat feels tired. Sit quietly afterwards for a minute to notice the effect.
What if you feel self-conscious?
Start by chanting quietly or silently, in the mind, until you feel more comfortable. Many people feel shy at first. You can hum softly or chant when you are alone. Silent chanting still works as a focus practice. There is no right or wrong volume. Over time, you may feel more at ease.
How does breathing fit in?
Chanting naturally lengthens the exhale, which can help you feel more relaxed. Take a comfortable inhale and let the sound carry the breath out slowly. Do not force a long exhale. Our pranayama guide explains more about gentle breathing. Stop if you feel lightheaded.
What are common mistakes?
Common mistakes include straining the voice, forcing a long breath, rushing between rounds and worrying about how it sounds. Keep the sound smooth and the body relaxed. Do not clench your jaw. Pause between rounds. It is a practice, not a performance. If your voice gets tired, simply hum.
Do you need to be religious?
No, many people chant om as a simple sound practice without any belief, and respect for the tradition is the main thing. Our guide to whether yoga is a religion explains more about the relationship between yoga and belief. Chant if you feel comfortable. You are free to choose silence instead.
When is a good time to chant?
Before meditation, at the start or end of a yoga session or any quiet moment, such as morning or evening. A few rounds before sitting for morning meditation can help you settle. In the evening, a short chant can help you wind down. Avoid practising right after a heavy meal.
Can you chant om while sitting in a chair?
Yes, a chair is fine, as long as your spine is tall and you feel comfortable. Sit forward from the backrest, place your feet flat and rest your hands on your lap. Our guide to chair yoga has more ideas. Comfort is more important than posture.
Can chanting help with focus?
It may give the mind a simple focus, which some people find helpful before meditation. The sound gives your attention something to follow. When your mind wanders, bring it back to the sound. Our guide to mindfulness and meditation explains similar practices. Effects vary by person.
Is it safe?
Chanting is gentle for most people, but anyone with breathing problems, a sore throat or dizziness should be careful. Do not force the breath or the voice. If you have a lung condition, heart condition or are pregnant, speak with your doctor before extended breathing practices. This guide is general education, not medical advice.
What about other mantras?
Many other sounds and phrases are used, and a simple one such as om, or a word like peace, is enough for a beginner. Choose a sound you find comfortable and meaningful. Keep it short. Avoid anything that makes strong claims. You can read about a related practice in our guide to loving-kindness meditation.
How can you chant with a group?
Join a local class or online session, listen first, and chant at a volume that feels comfortable. Group chanting can feel supportive. Follow the teacher’s lead. If you prefer not to chant, you can simply sit and listen. Respect the tradition and your own comfort.
How can you set up a calm space?
Choose a quiet corner, sit on a cushion or chair, dim the lights and silence your phone. A simple, tidy space helps you settle. Keep water nearby. Some people light a candle or incense, but this is optional. Make sure the room is well ventilated.
How can you build a habit?
Choose a regular time, such as after waking, and chant three rounds before sitting for a few minutes. Link it to something you already do. Keep it short. Note how you feel. Missing a day is fine. Our guide to starting a home yoga practice explains how to build habits.
What should you do afterwards?
Sit quietly for a minute, notice the silence and breathe naturally. Pay attention to how your body feels. Notice any change in your breath or mind, without judging. Then move on slowly. Avoid jumping straight into a busy task.
What should you expect over time?
You may find it easier to settle your mind, but results vary, and chanting is not a cure for any condition. Be patient and gentle. If you have ongoing stress or anxiety, speak with a doctor in addition to using practices like chanting.
What should you wear and what posture suits chanting?
Wear loose, comfortable clothing and sit with a tall spine on a chair, cushion or folded blanket so your breath can move freely. Avoid tight waistbands that restrict the belly. Rest your hands on your knees with the palms up or down, whichever feels easier. Keep your shoulders soft and your jaw relaxed. A calm posture makes the sound easier to produce and the breath easier to follow.
What can you do if your mind wanders?
Gently bring your attention back to the sound and the vibration, without judging yourself. It is normal for thoughts to appear. Each time you notice you have drifted, return to the next round. This returning is part of the practice, just as it is in other meditation methods. Over time, you may find your attention stays a little longer on the sound.
Where to read next
For a calm, beginner-friendly start, Ranjana Sinha’s Begin Where You Are is written for people who want simple steps. Our guide to starting a home yoga practice adds a gentle routine you can follow at home.
Frequently asked questions
What does om mean?
In the yoga tradition, om is a sacred sound often linked with the idea of unity. You can practise it simply as a calming sound.
How many times should I chant om?
Three to nine rounds is a good start.
Do I have to chant out loud?
No. You can chant softly or silently.
Is om chanting safe?
It is gentle for most people. Stop if you feel dizzy and ask a doctor if you have a lung or heart condition.
Do I need to be religious to chant om?
No. Many people chant it as a simple sound practice.
The bottom line
Om chanting is a calm, simple practice. Keep the sound smooth and the body relaxed, and let silence follow the sound.
