There’s something undeniably soothing about chanting — the repetition, the rhythm, the sound filling the room and settling the mind. People have done it in every tradition for thousands of years. It’s tempting to call it magic. As a psychologist, I’d put it differently: chanting is meditation in disguise, and there’s solid science for why it calms and steadies us.
The quick answer: Chanting works through real, well-studied mechanisms — slow, rhythmic breathing that calms the body, and gentle repetition that anchors a busy mind and quiets anxious thoughts. It can ease stress, lift mood and bring a sense of peace. The particular mantra matters far less than the simple act of repeating it, so it works in any faith — or none.
Why chanting calms the mind
Strip away the tradition and what’s left is one of the oldest forms of meditation we have. Here’s what it actually does to the mind and body:
It slows your breathing and calms the body
Chanting naturally lengthens and steadies the breath — you breathe out slowly as you sound the words. That gentle, paced breathing switches on the body’s “rest and digest” system, easing the heart rate and settling the physical tension of stress. Decades ago, the Harvard physician Herbert Benson documented this as the “relaxation response” — the physiological opposite of fight-or-flight, reliably triggered by repeating a word, sound or prayer.
It gives a restless mind one thing to rest on
So much of our distress is fuelled by mental chatter — the anxious loop of thoughts that won’t switch off. A repeated mantra gently occupies that space. By giving your attention a single, simple anchor to return to, chanting crowds out the spiralling and brings you back to the present moment, again and again.
It works in any tradition — or none
Here’s the part I find most freeing. When Benson tested it, he found that any repeated word paired with a calm, passive attitude produced the same soothing effect — a sacred mantra, a line of prayer, or a perfectly neutral word. The calm doesn’t come from the magic of particular syllables; it comes from the repetition, the breath and the focus. So you really can choose whatever resonates with you.
A practice for everyone
Almost every tradition has arrived at the same idea independently. In Hinduism, a mantra such as Om or Om Namah Shivaya — a bowing to the divine — is often repeated on a mala of 108 beads, the count itself giving the mind a steady structure to settle into. In Islam there is dhikr, the rhythmic remembrance of the names of God. Buddhists chant mantras of compassion; many Christian contemplatives repeat a short prayer or single sacred word. And if no tradition is yours, a calming word of your own — peace, calm, let go — or simply counting slow breaths will do exactly the same work. If a particular mantra ever feels uncomfortable, set it aside and choose one that feels right; the practice is what matters, not the words.
I practise this myself. Some mornings I put a few mantras on as I get ready; other days they’re on my headphones as I take my morning walk, and I chant along quietly — quite unbothered by what the other walkers might be making of me. It costs nothing, it travels with me, and it sets the tone for the whole day.
Find a phrase that resonates
There’s no single “right” chant. Tap a path to see an example — and remember, a neutral word works just as well.
How to begin
You don’t need anything special. Sit comfortably, choose your word or phrase, and repeat it — aloud or silently — for as little as five or ten minutes, breathing slowly and letting the sound carry the breath. When your mind wanders, and it will, simply return to the words without judging yourself. That returning is the practice. A little each day does far more than a long session once in a while.
One honest note: chanting is a wonderful way to steady yourself, but it isn’t a cure for everything. If your low mood or anxiety is persistent and heavy, please treat it as a comfort alongside proper support, not instead of it.
Key takeaways
- Chanting is essentially a form of meditation, with well-studied calming effects.
- It slows the breath and triggers the body’s relaxation response — the opposite of stress.
- Repeating a mantra anchors attention and quiets the anxious chatter that fuels distress.
- The specific words matter less than the act of repeating them — it works in any tradition or none.
- Even a few minutes a day helps; when the mind wanders, gently returning is the practice.
- It’s a comfort and a steadying habit, not a substitute for help when you truly need it.
Frequently asked questions
Does chanting actually do anything, or is it just belief?
There’s real psychology behind it. Chanting slows and paces your breathing, which calms the nervous system, and the steady repetition anchors your attention and interrupts anxious thinking. These effects — known together as the relaxation response — have been studied for decades and show up regardless of belief. So it’s not only faith; there’s a genuine mind-body mechanism at work.
Do I have to be religious to chant?
Not at all. The calming effect comes from repetition, breath and focus, not from any particular sacred words. A neutral word like “peace” or “calm,” or simply counting your breaths, produces the same soothing result. Choose whatever feels comfortable and meaningful to you — religious or entirely secular.
Why is a mantra often repeated 108 times?
It’s a traditional number in several Indian traditions, and a mala (string of prayer beads) usually has 108 beads. Psychologically, the count is useful in its own right: it gives the mind a clear, gentle structure to follow, which helps sustain focus and keeps you from drifting off. You don’t have to count at all, though — a few quiet minutes works just as well.
How do I start if I’ve never done it?
Keep it simple. Sit comfortably, pick a word or short phrase, and repeat it slowly for five to ten minutes while breathing gently. Let the sound and the breath move together. Your mind will wander — that’s normal; just come back to the words each time, kindly. Practising a little every day matters more than getting it “right.”
When you need more than a quiet moment
Practices like this steady us beautifully day to day — but if you’re carrying something heavier, talking it through helps. Dr. Prerna Kohli offers warm, evidence-based therapy in Gurgaon and online worldwide.
Book a Session WhatsApp → 98118 62338If this resonates, you might also like meditation for happiness, finding inner peace, and the gentle lift of a daily walk.
About Dr. Prerna Kohli
Dr. Prerna Kohli is a clinical psychologist with over 30 years of practice, based in Gurugram. She holds a PhD from Aligarh Muslim University, where she was a four-time gold medallist, and received the ‘100 Women Achievers of India’ award from the President of India in 2016. A TEDx speaker and published author, she works with individuals, couples, and families through her private practice — in clinic in Gurugram and online worldwide — with a particular speciality in NRI mental health.