The Psychology of Chanting: Ancient Wisdom for Modern Minds

One of the primary root causes of psychological distress as proposed by Modern Psychology is rumination. Rumination involves excessive, repetitive thoughts that spiral in the mind, often leading to imaginative narratives about the future or what could have been in the past. These narratives may not reflect reality and can generate emotions such as anxiety—if the imagined future is frightening—or anger, by fixating on past regrets. This process can also cause us to replay scenes in our minds, meticulously searching for evidence that aligns with our emotions.

One proposed method to break free from this cycle of overthinking, as suggested by various religious knowledge systems, is chanting.

This article draws upon my personal knowledge as both a psychologist and a believer in religious knowledge systems. It aims to reconcile religious practices with modern psychological theories, exploring how these practices can be understood through the lens of contemporary psychology, while also acknowledging their spiritual significance

How Does Chanting Work?

Chanting involves the rhythmic repetition of specific mantra or sounds, words, or phrases, often with a meditative focus. This practice is common in many religious and spiritual traditions and is used to calm the mind, promote concentration, and create a sense of inner peace.

From a psychological standpoint, chanting can be understood through the lens of the Working Memory Model (WMM), particularly the phonological loop component.

• Working Memory Model (WMM): Proposed by Baddeley and Hitch, the WMM suggests that our working memory consists of several components, including the central executive, the visuospatial sketchpad, and the phonological loop. The phonological loop is responsible for processing and storing verbal and auditory information.
• Phonological Loop: The phonological loop has two subcomponents—the phonological store (which holds auditory information) and the articulatory rehearsal process (which allows us to repeat information in our minds). When we engage in rumination, we're essentially using the phonological loop to replay negative thoughts repeatedly.

Our thoughts often manifest in two primary forms: as a "voice in our head" and as mental images, similar to videos playing out scenarios. The voice in our head is the internal monologue that comments on past events or anticipates future possibilities, contributing to the endless loop of rumination. This voice is directly linked to the phonological loop within the Working Memory Model (WMM), where it can continuously replay negative or distressing thoughts.

On the other hand, the mental images we create—whether they’re scenes from the past or imagined futures—engage the visuospatial sketchpad, another component of the WMM. These images can intensify the emotional experience associated with rumination, as the brain treats them as if they were real events, generating corresponding emotional responses like anxiety, fear, or regret.

Chanting - Cognitive Attentional Retraining

When we chant, the repetitive vocalization of a mantra primarily engages the phonological loop, filling it with neutral or positive sound patterns. This can drown out the internal voice that fuels rumination, effectively breaking the cycle of negative thought patterns. Additionally, the focus required during chanting can reduce the cognitive resources available to the visuospatial sketchpad, making it harder for distressing images or videos to take hold in the mind.

By occupying both the auditory and visual channels of the working memory with the structured practice of chanting, individuals can experience a significant reduction in rumination. This not only calms the mind but also diminishes the intensity of the emotional responses linked to overthinking, leading to greater psychological well-being.

Chanting can serve as an effective way to "overwrite" the negative content occupying the phonological loop. Here's how:

1. Repetitive Nature and Cognitive Load Reduction : The rhythmic and repetitive nature of chanting keeps the phonological loop engaged in processing the sound of the mantra rather than the negative thoughts. This acts as a form of cognitive distraction, redirecting the mind away from rumination.
2. Auditory Focus and Re-allocation of Cognitive Resources : Chanting requires focus on sound, which can prevent the mind from wandering back to ruminative thoughts. The act of vocalizing the mantra can also occupy the articulatory rehearsal process, further diminishing the space for negative self-talk.
3. Mindfulness: Many forms of chanting are practiced with a mindful awareness of the breath, sound, and present moment. This mindfulness component can help individuals stay grounded in the present, rather than getting lost in imagined futures or past regrets.

By engaging the phonological loop with positive and repetitive auditory stimuli, chanting can effectively disrupt the negative cognitive patterns that underlie rumination, thereby reducing psychological distress. This process can create a sense of calm and mental clarity, as the mind is no longer preoccupied with overthinking but is instead focused on the soothing repetition of the mantra.

Another critical aspect of chanting that enhances its efficacy is the element of faith in the words or mantras being chanted. When individuals believe in the power or sacredness of the mantra, this faith can significantly amplify the psychological benefits of chanting.

The Role of Faith in Chanting: A Positive Psychology Perspective

Faith imbues the chanting practice with deeper meaning and emotional resonance. When a person believes that the mantra has spiritual significance or that it connects them to a higher power, several psychological mechanisms are activated:

1. Hope and Optimism: Faith in the mantra can foster a sense of hope and optimism. The belief that the words have the power to bring about positive change or protection provides a buffer against negative thoughts and emotions. This hope can counteract the despair or anxiety that often accompanies rumination, offering a mental and emotional anchor.
2. Sense of Security: Chanting with faith can create a sense of security and trust in a higher power or greater order, helping individuals to tolerate the uncertainty of the future. When the future feels overwhelming or unpredictable, this faith can offer reassurance that things will unfold as they are meant to, reducing the need for excessive worry or mental rehearsal of "what if" scenarios.
3. Letting Go of Regret: Faith can also help individuals release regrets about the past. By believing that a higher power is guiding their path, people may find it easier to accept past events and move forward. This acceptance can reduce the mental replaying of past mistakes or missed opportunities, which is a common feature of rumination.

The Role of Ancient Languages in Mantras: Balancing Meaning and Abstraction for Deeper Impact

1. Engagement Without Over-Analysis: Chanting in Sanskrit or Arabic engages the mind without triggering the analytical processes that are often responsible for rumination. In everyday language, when words are fully understood, the mind tends to analyze, dissect, and relate them to personal experiences, which can sometimes lead to overthinking. However, when the chant is in a language that is not fully understood or is used in a sacred context, it can bypass the analytical mind, allowing the practitioner to focus on the sound, rhythm, and spiritual essence rather than the literal meaning of the words.
2. Preservation of Sacredness: The use of these languages preserves the sacredness and mystery of the mantra. When words are not directly tied to everyday speech or mundane meanings, they retain a sense of reverence and transcendence. This helps the practitioner maintain a spiritual focus, which can deepen the emotional and psychological impact of the practice, fostering a sense of connection to something greater than oneself.
3. Non-Semantic Resonance: The non-semantic nature of chanting in a language like Sanskrit or Arabic means that the sounds can resonate on a more intuitive, emotional level rather than a purely intellectual one. This allows the chant to impact the practitioner in a way that is more about feeling and less about thinking. The vibrations and phonetic qualities of the sounds can have a calming effect, aligning with the body’s natural rhythms and promoting a state of relaxation and peace.

Cross-Religious practice

Chanting is a significant practice across various religious traditions, each with its unique methods and underlying principles. Here's how chanting is understood and practiced in Hinduism, Christianity, Islam, Jainism, Judaism, and Zoroastrianism:

1. Hinduism:

Mantras: In Hinduism, chanting often involves the repetition of mantras, which are sacred sounds, words, or phrases, believed to have spiritual power. The most famous mantra is "Om," considered the primordial sound of the universe. Chanting mantras like "Om Namah Shivaya" or the "Gayatri Mantra" is believed to align the practitioner with the divine, calm the mind, and purify the soul. The repetitive nature of chanting helps in focusing the mind, thereby reducing the tendency to ruminate and promoting mental tranquility.

2. Christianity:

Prayers and Hymns: In Christianity, chanting takes the form of reciting prayers, psalms, or hymns. The repetitive chanting of phrases like "Kyrie Eleison" (Lord, have mercy) in the Eastern Orthodox Church or the "Hail Mary" in the Catholic tradition serves to focus the mind on divine grace, reducing mental distractions and fostering a sense of peace. Gregorian chants, with their simple and repetitive melodies, are also used to create a meditative state conducive to prayer and reflection.

3. Islam:

Dhikr (Remembrance of God): In Islam, chanting is practiced through Dhikr, which involves the repetitive recitation of the names of God or phrases like "Subhanallah" (Glory be to God), "Alhamdulillah" (Praise be to God), and "Allahu Akbar" (God is the greatest). Dhikr helps Muslims to maintain a constant awareness of God, fostering a sense of inner peace and detachment from worldly concerns. The rhythmic repetition in Dhikr can create a calming effect, aiding in the alleviation of anxiety and overthinking.

4. Jainism:

Namokar Mantra: In Jainism, chanting the Namokar Mantra is a common practice. This mantra honors the five supreme beings and is recited to purify the soul, cultivate humility, and attain spiritual liberation. The repetitive chanting of this mantra helps in calming the mind and detaching from worldly desires and negative thoughts, promoting mental clarity and spiritual well-being.

5. Judaism:

Psalms and Verses: In Judaism, chanting is often seen in the recitation of Psalms and other scriptural verses. The practice of chanting prayers like the "Shema Yisrael" ("Hear, O Israel") is central to Jewish worship. The rhythmic chanting helps to focus the mind on God’s commandments, creating a meditative state that can help in reducing stress and anxiety by fostering a sense of spiritual connection and trust in divine protection.

6. Zoroastrianism:

Gathas and Prayers: In Zoroastrianism, chanting the Gathas (hymns attributed to Zoroaster) and other prayers is a way to connect with Ahura Mazda (the supreme God). The repetitive chanting of these hymns is believed to purify the mind, protect against evil influences, and strengthen the individual's resolve to live a righteous life. The focus required in chanting helps in diverting the mind from negative thoughts and encourages a positive mental state.

Reference

Amin, A., Kumar, S. S., Rajagopalan, A., Rajan, S., Mishra, S., Reddy, U. K., & Mukkadan, J. K. (2016). Beneficial effects of OM chanting on depression, anxiety, stress and cognition in elderly women with hypertension. Indian Journal of Clinical Anatomy and Physiology, 3(3), 253.

Routhan, T., & Ruhela, S. (2014). Chanting: a therapeutic treatment for sports competitive anxiety. International Journal of Scientific and Research Publications, 4(3).

Malviya, S., Meredith, P., Zupan, B., & Kerley, L. (2022). Identifying alternative mental health interventions: A systematic review of randomized controlled trials of chanting and breathwork. Journal of Spirituality in Mental Health, 24(2), 191-233.

Usha, K., & Premkumar, N. (2019). Effect Of Yogic Practices With And Without AUM Chanting On Depression And Anxiety Parameters Among College Women. Think India Journal, 22(14), 5080-5088.