Make Your Own Mantra for Clarity and Calm

The Benefits of Mantras

Repeating a mantra aloud can have a quick impact on your mental state. The practice will naturally cause your exhales to lengthen, simulating your parasympathetic nervous system’s relaxation response and calming you down, says Gervais. Plus, “when you're vocalizing a mantra out loud, it doesn't leave a lot of room for thought,” he adds. “So for many people, it’s the easiest way to focus the mind. It's physical, it's active, and it uses language, so it helps the chatter inside to quiet.”

And science backs this up: A 2015 study on 23 participants who had never meditated found that repeating a single word reduced brain activity (as measured by changes in blood flow). This diminished activity took place primarily in the default mode network, the set of brain regions that engage when remembering your past or thinking about the future and when the mind wanders. What’s more, mantra-based meditation has been found to relieve stress, help cope with hypertension, and improve mental health-related quality of life, research reviews show.

Continuously vocalizing a sound or a word can also be healing for some individuals, says Gervais. “You’re putting your own voice out into the world,” he explains. “It’s less about singing and more about exploring how, when you use the vibrations of your own body and your own larynx, you can direct attention to different parts of you. And that can help with communication, with finding your voice out in the world.”

How to Use Mantras In Your Daily Life

To have the most impactful mantra-based meditation practice, consider opting for a sound rather than an affirmation or intention, suggests Gervais. Due to a psychological phenomenon called semantic satiation, repeating a word over and over again will gradually lose its meaning. In turn, an affirmation, like “Be fierce” or “I am loved and worthy,” that’s being used as a mantra may not fulfill its purpose, which is generally to reprogram your thought patterns and instill motivation, confidence, and positive thinking. Unlike an affirmation, “the benefit of mantra isn't necessarily connected to a particular phrase — it's when it loses its meaning,” says Gervais. “That’s why being able to uncouple mantra from particular traditions can be helpful.”

Although mantras have religious roots, it’s okay to acknowledge, educate yourself on, and appreciate those ties, then use a non-spiritual word or sound for your own meditation practice. If you don’t have a connection with the Om symbol or the tradition behind it, for example, you might try a sound like “Oh” or “Ah” instead, suggests Gervais. To help determine your personal mantra, listen to HeadStrong’s BYOM (Build Your Own Mantra) meditation class, available on the Equinox+ app. 

Mantras are particularly valuable in times of stress, so consider using them as a tool when you’re feeling overwhelmed, says Gervais. If you’re in a quiet space, consider vocalizing your mantra at a volume that feels comfortable (louder doesn’t necessarily mean better), he suggests. Or, gently hum your mantra when you’re in a public setting, such as on the train or in line at the grocery store, he adds. “If you are in a space where it makes sense to vocalize, it can quite literally amplify the effects and help you get more comfortable,” Gervais notes. Remember, it’s not about singing like a Grammy winner, but rather producing calming, mind-clearing vibrations, he says.

You’ll typically want to repeat your mantra for anywhere from five to 20 minutes, but there’s no magic number, says Gervais. Ultimately, feel comfortable tweaking your practice so it feels best for your body and mind in the moment.