So Hum Mantra Meditation Technique | Complete Guide to this Powerful Mantra of Breath
So Hum Mantra Meditation: Complete Guide to Practice and Benefits
So Hum meditation is one of the simplest and most natural mantra meditation techniques, using the breath itself as the anchor for awareness.
In this practice, you silently repeat “So” on the inhale and “Hum” on the exhale—aligning the mind with a rhythm that is already present in your breathing.
The result is a meditation that is easy to begin, yet deep enough to quiet the mind, reduce stress, and gradually expand awareness over time.
In this guide, you’ll learn what So Hum meditation is, what it means, how to practice it step-by-step, and how to deepen your experience.
So Hum Meditation Video – Step by Step Practice Instructions
What Is So Hum Mantra Meditation?
So Hum meditation is a mantra-based breathing practice where you silently repeat:
- “So” on the inhale
- “Hum” on the exhale
The phrase “So Hum” translates to “I am That.”
- “So” refers to the universal or greater consciousness
- “Hum” refers to the individual self
Rather than being something you need to analyze, the meaning of So Hum becomes clearer through direct experience during meditation.
What makes this practice unique is that the mantra is already present in your breath. The sound of inhalation naturally resembles “So,” and exhalation resembles “Hum.” In this way, the practice becomes less about doing and more about noticing.
Meaning of So Hum (Spiritual and Practical)
The deeper meaning of So Hum comes from yogic philosophy, where it points toward the unity between the individual and the universal.
Rather than being something you need to believe, it is something you begin to experience gradually.
In practice, this may show up as:
- a reduction in mental noise
- a sense of spacious awareness
- less attachment to passing thoughts
Over time, awareness itself begins to feel more steady, even as thoughts and experiences continue to change.
So Hum Mantra Meditation bestowing peace and awareness of the One Consciousness
Is So Hum Meditation Good for Beginners?
Yes—So Hum meditation is one of the most beginner-friendly meditation techniques.
Because it combines breath awareness with a simple mantra, it gives the mind a natural point of focus without requiring effort or control.
This makes it especially helpful for those who find it difficult to sit in silence or struggle with constant mental activity.
Benefits of So Hum Meditation
With regular practice, So Hum meditation helps calm the nervous system, improve mental clarity, and create a steady sense of inner balance.
Primary Benefits
- Reduced stress and anxiety
- A calm, steady state of mind
- Greater sense of inner peace
- Increased self-awareness
Secondary Benefits
- Improved focus and concentration
- Support for emotional regulation
- A subtle sense of well-being over time
Many people begin this practice for relaxation but continue because of the deeper clarity and stability it develops. These benefits have been amongst the main reasons So Hum has remained in my toolbox as a go-to meditation technique.
The Science Behind So Hum Meditation
While rooted in ancient traditions, the effects of mantra meditation techniques like So Hum are increasingly supported by modern research.
Practices that combine breath awareness with repetition can:
- activate the parasympathetic nervous system (rest and recovery)
- reduce cortisol levels (stress hormone)
- improve attention and cognitive function
By pairing the breath with a mantra, the mind is given a simple anchor—making it easier to move away from constant mental activity.
At the deepest level Mantra means to dissolve the self and self-centered activity, keep that in mind as you practice this meditation. To me that is the most wonderful dimension of So Hum.
How to Practice So Hum Meditation (Step-by-Step)
So Hum Mantra and Breathing Illustrated
1. Choose a Comfortable Position
Sit cross-legged, on a chair, or lie down. Comfort is important, but try to remain gently alert.
2. Align Your Body
- keep your spine upright
- relax your shoulders
- slightly tuck your chin
Rest your hands on your knees, palms facing upward.
3. Set a Timer
Start with 10 to 20 minutes.
4. Settle the Breath
Take a few slow breaths through your nose, then allow your breathing to return to a natural rhythm.
5. Begin the Mantra
- Inhale → mentally repeat “Soooo…”
- Exhale → mentally repeat “Hummm…”
Let the breath guide the pace.
6. Stay Present
When your mind wanders, gently return to the mantra without judgment.
7. Deepen the Experience
As the practice continues, you may notice a sense of expansion in your awareness. Allow this to unfold naturally.
8. Close Gently
At the end, sit quietly for a moment and notice how you feel before returning to your day.
You will find another powerful Mantra Meditation to explore in this article: OM Mantra Meditation for Opening Third Eye
Use Cases for So Hum Meditation
One of the strengths of So Hum meditation is its flexibility—it can be used in different ways depending on what you need in the moment.
For Stress Relief
Use So Hum to calm the nervous system and create space from overwhelming thoughts. In my own practice, I often return to So Hum in the evening when the mind is active—simply following the breath and mantra helps settle mental chatter and makes it easier to relax and fall asleep.
For Focus and Productivity
Practice in the morning to develop clarity and mental stability. This combination of breath and mantra is particularly effective for building focus and concentration. Over time, the mind becomes more stable—something you can direct, rather than something that constantly pulls your attention away.
For Emotional Balance
Return to the breath and mantra during moments of anxiety or reactivity. Even a few minutes of practice can create enough space to respond more calmly instead of reacting automatically.
For Deeper Awareness
Over time, So Hum meditation can be used to explore the nature of awareness itself. As the mind quiets, you may begin to notice a more steady and spacious sense of presence behind your thoughts.
Original So Hum Video
Below is the original So Hum meditation video for those who prefer the earlier recording or would like to revisit the classic version of this practice.
So Hum Mantra Meditation Video —> Original OG Video 😊
Common Mistakes in So Hum Meditation
Like any meditation practice, So Hum meditation becomes more effective when approached with the right mindset. Avoiding these common mistakes can help you progress more smoothly.
Trying to Stop Thoughts
The goal is not to eliminate thinking, but to gently return your attention to the mantra whenever the mind wanders. Thoughts will arise naturally—what matters is how you respond to them.
Controlling the Breath
Allow your breathing to remain natural and unforced. Trying to control or regulate the breath can create unnecessary tension and disrupt the flow of the practice.
Expecting Immediate Results
The benefits of So Hum meditation develop gradually with consistent practice. Progress may be subtle at first, but it builds over time.
Overanalyzing the Experience
The meaning and depth of the mantra become clearer through direct experience, not through intellectual effort. Let the practice unfold naturally rather than trying to interpret each moment.
Advanced So Hum Meditation Techniques
Visualization Method
- Inhale: imagine light or energy entering the body
- Exhale: feel tension or limitation dissolving
Breath Ratio Expansion
Gradually extend the exhale so it becomes slightly longer than the inhale to deepen relaxation.
Recognizing the Natural Mantra
Over time, you may notice that the breath itself is already producing the sound of So Hum. At this stage, the practice becomes more effortless and intuitive.
Yogi practicing So Hum Mantra Meditation
Internal Resources for Deepening Your Practice
If you’d like to expand your meditation practice, you may also find these helpful:
- Try the Meditation Foundation Program on GameofEnilghtenment.com. It is an excellent program incorporating meditation, breath and conscious living to transform your life.
- What Is Mantra Meditation?
- Breathing Techniques for Relaxation
- Yoga Nidra for Deep Relaxation
These practices can complement So Hum meditation and help you build a consistent routine.
Conclusion
So Hum meditation is simple in structure, yet deep in its potential.
In practice, it becomes less about repeating a mantra and more about recognizing a rhythm that has always been present within you.
Over time, this awareness extends beyond meditation—bringing more clarity, calm, and ease into everyday life.
Anmol Mehta is a world-renowned Yoga and Meditation Master with over 40 years of dedicated practice. Since founding anmolmehta.com in 2007, he has shared ancient wisdom with millions and certified over 3,000 instructors through his Yoga and Meditation Teacher Training programs.
Anmol’s expertise spans Zen, Meditation, Yoga, Kundalini, Mantra, and Pranayama, with a personal practice rooted in the teachings of J. Krishnamurti and the direct perception of thought. Following a period of profound enlightenment in his early twenties, he has dedicated his life to bridging deep spiritual insights with practical living. He is the author of numerous training manuals and continues to lead the Mastery of Meditation and Yoga community toward greater consciousness and health.
I think this can bestow psychic powers am I right?
i have a question , is soham equal to sohang?
i like this i can do this anywhere.
Hi Anmol,
I am ***** from India and i am 20 years of age.I am reading your blog on mastery of meditation from last 2 weeks and really want you to say thanks for this delightful effort of spreading the knowledge to all public.Actually what i feel was that everyone who comes to this meditation/yoga/spiritual things is after getting hit by the society in some manner or when they have bad things going like drugs,money,etc……In my case it was some relationship issue.Anyhow i started doing some your Pranayam aasan and some meditation from last 7 days.I do before going to bed because in the morning everyone wakes up at 5:00am :D and its kind of very noisy and disturbing to do meditation with concentration in the morning.Now here is the main thing, last night i did Anoloum viloum for about 10 sets with (2 inhale,2exhale in each set)after that “Soo Humm” meditation(that works with Ajna chakra).after some time i started feeling to get some movement near center of my eyebrows center .That movement was really comforting and again continued.After that i was so involved With that energy(or what should i call it) that, it was like some unexplainable light started to take me back and back and back but that was not physical movement of the body.I was enjoying that but was in fear that if i get to much involved i might not come back to reality. i forced my self subtly to see if this is really happening. It was really different and was actual. Then i stopped my self somehow and opened my eyes it was so soothing but confusing.So what was this can you explain it to me ? Like should i continue to do this, i am very curious to know what is after that back force and where it wanted me to take..I will be really thankfull for your reply.
thanks anmol for the beautiful article. do you have any specific omkar sadhana guide line?like chanting om loudly , then in whispering sound and then silently etc ?i recieved an email from u and i find it absolutely wonderful. i cant thank u enough.. i recommend it strongly. actually there are so many powerful methods offered, that its difficult to choose one.. By trial and error, u zero on one that suits u best.thanks again.
Dear Anmol,
Thank you so much for everything you do for the yoga learning community! You render us immense Assistance and Support. May the Divine bless you!
which pranayama helps to reduce the dark circles near eyes.
pls. help
Thank you very much for this most informative site!
I am a very happy scholar.
I have some complaints that have been with me for years and i would like to ask you for help.
I have severe I.B.S. since 1988 since a food poisoning, it has a great effect on my life. I can not hold a job, have to take many pills . I hope you can give me an idea i can try. And i am prone to develop tendon problems with sports, everybody gets them but with me they tend to linger much longer with me then with others. It is as if the system can not work them away, the healing instinct is not high enough.
I am happy with every information!!
I have just finished my first day practicing this meditation technique.
Hey, I was wondering if you can do this meditation and zazen together once a day each or is it better to do one of them twice a day. Been struggling with up and down emotions so I am hoping this meditation will calm the storms created by my zazen practice. But I have also b been thinking of doing zazen more than once to get rid of all negative emotions over and done with for good.
Thanks again for a great article. Great site you have here.
I simply love reading your articles pertaining to chanting, meditation, and yoga. Thanks!
Thank you for posting this instruction, Anmol. My guru also teaches this powerful method, but this is the first time that I’ve seen it explained so clearly on the Internet. Thanks again for your work.
Dear Anmol,
I’ve tried this technique for the first time this morning, and it already has the same effects as taking St John’s Wort! I feel happy and light-hearted, and can’t stop thinking of things that would make me laugh, or just picturing myself, laughing with my friends. It’s wonderful!
Rajesh,
Thanks for sharing.
Yes it has certainly being shown that meditation helps with great IQ as well. Super senses is also a blessing of specific meditations….
All the best,
Trupti
Dear Anmol:
I had been practising trataka when I was 10 years old, (now i am 40 yrs).
It came naturally to me.
I would gaze at a small dot on the wall without blinking for minutes while I am hyper focusing with “Yeh tu hai” or “yeh main hoon” repeating in my mind.
Couple of times, the hyper focusing went to a level where “yeh main hoon” became silent…….. And then I cannot explain in words… It was more than 27 years ago.
Another time, I became scared when it reached silence. I was in silence mode for almost two minutes. (since I did not have a teacher and i did not ask or discuss this with anyone). Strange as it seemed I could not do it after the age of 13.
My eyesight is extremely sharp. Everone thinks that I have Eagle Eye. My IQ is extremely high.
Hrishikesh,
Thank you for your blessings and good wishes.
Love and light,
Trupti
Dear Anmol Mehta,
Ref; Quantum healing and so-hum mantr.
In quantum healing, it is said there are more than one world. In another world your double exists and lives a happier life. You can visit him. So I visualized meeting him and discussed my so hum meditation. I infer that he suggested adding another visualization to so hum. Visualization of five feet expansion of legs and contraction to the normal length\\Similar visualization for neck and head. (This meditation was recommended by osho in his discourse). I think of so while expanding and think of hum while contracting. I was more in bliss with this meditation. I shall give feed back at the end of the month.
I have selected various yoga sets from your website and doing them since last two months. I am studying all your postings.
I am 79; have done yoga intermittently from childhood. I have understood more from your writings. They are practical and helping to be regular in doing sadhana. Thanks.
I have unexplainable sensation of tightness in my feet. Etiology is not known. There is no pain. I feel as if I am wearing tight socks. Doctors say it might due to pinched nerves. I am searching for cure since last 4 years. I seek guidance for this annoying symptom.
Sincerely yours
Dalsukh Sanghvi