Pranayama is a yogic breathing practice that’s designed to control your breath and influence the flow of “prana,” or life force, and there are free breathing apps for iPhone that can assist with these techniques.
One type of pranayama, called Bhramari Pranayama or Bee Breath, involves making a humming sound like a bee while you breathe.
This article is a complete guide to understanding and practicing the Bhramari Pranayama technique. Read on to find out how to do it and what benefits it may provide.
Understanding Bhramari Pranayama
Bhramari pranayama is a breathing technique named after the Sanskrit word “Bhramar,” which means bee. The practice involves making a humming sound that mimics the sound of a bee as you exhale.
Sound is an important part of Bhramari pranayama. The vibration created by the humming sound is thought to calm your mind and nervous system and help you feel less stressed and anxious. It’s also thought to clear your mind.
How to do Bhramari Pranayama
Ready to give it a try? Here’s how to do Bhramari Pranayama:
- Get ready. Find a quiet, comfortable space where you won’t be disturbed. Sit in a comfortable position for meditation, like Sukhasana or Padmasana. Keep your back straight, but relax your shoulders. Close your eyes.
- Close your ears. Gently use your index fingers to close your ears.
- Inhale. Take a deep breath in through your nose.
- Exhale and hum. As you exhale, make a smooth, controlled humming sound, like a bee. Keep humming for the entire exhalation.
- Repeat. Do this several times.
Some yoga practitioners also like to use Shanmukhi Mudra, a hand position said to enhance the experience. To do this, gently press the cartilage between your cheek and ear while you exhale and hum.
As you practice, focus on keeping your breath smooth and even. Adjust how long you inhale and exhale to whatever feels most comfortable for you.
What are the benefits of Bhramari Pranayama?
Bhramari Pranayama can help you both mentally and physically. Here’s a quick rundown:
Mental and Emotional Benefits
- Reduces stress and tension
- Calms your mind and soothes your nerves
- Helps reduce anger, anxiety, and high blood pressure
- Improves your focus and concentration
- Builds your confidence
Physical Benefits
- May help reduce migraines
- May have a positive effect on high blood pressure
Preparation for Meditation
Bhramari calms your mind, making it easier to get into a deep meditative state, similar to the effects of a 5-minute white light meditation.
Precautions and Contraindications
As with any exercise, it’s important to take some precautions when practicing Bhramari pranayama.
- Be gentle, especially when pressing on the cartilage of your ears.
- Don’t put your fingers inside your ears.
- Practice on an empty stomach, or at least a couple of hours after eating.
You may need to avoid Bhramari pranayama completely if:
- You have a severe ear infection.
- You have a severe respiratory problem or chest pain; talk to your doctor first.
- You are pregnant; check with your doctor first.
Frequently Asked Questions
How many times should we do Bhramari Pranayama?
A good starting point is to practice Bhramari Pranayama for 3-5 rounds. As you become more comfortable with the technique and its effects, you can gradually increase the number of rounds up to 10-15. It’s generally recommended to avoid overdoing it, especially when first starting, as excessive practice can sometimes lead to dizziness or lightheadedness.
When is the best time to practice Bhramari?
Bhramari Pranayama is most effective when practiced in the morning on an empty stomach. This allows you to start your day with a sense of calm and focus. However, it can also be practiced in the evening before bed to help promote relaxation and improve sleep quality. Avoid practicing Bhramari immediately after a meal.
Are there any contraindications for Bhramari Pranayama?
While Bhramari is generally safe, it’s not recommended for individuals with severe ear infections, active nasal bleeding, or those who have recently undergone ear surgery. People with uncontrolled high blood pressure or severe anxiety should also consult with a healthcare professional before practicing Bhramari. Pregnant women should practice under the guidance of a qualified yoga instructor.
Can Bhramari help with tinnitus?
Some individuals with tinnitus have reported experiencing relief from their symptoms through regular practice of Bhramari Pranayama. The gentle humming sound may help to mask the ringing in the ears and promote relaxation, which can indirectly reduce the perception of tinnitus. However, it’s important to note that Bhramari is not a cure for tinnitus, and its effectiveness may vary from person to person. Consult with your doctor regarding tinnitus relief.
How quickly can I expect to see results from practicing Bhramari?
The effects of Bhramari Pranayama can often be felt immediately, such as a sense of calm and reduced anxiety. However, more significant and lasting benefits, such as improved sleep quality and reduced stress levels, may require consistent practice over several weeks or months. As with any yoga or meditation technique, patience and regular practice are key to experiencing the full benefits of Bhramari.
Closing thoughts
Bhramari Pranayama, or bee breath, is an easy breathing exercise that can quickly reduce stress and sharpen your mind.
By working bee breath into your day-to-day routine, you may start to notice you feel calmer and more centered, much like the benefits of using gratitude journal prompts for a mental health boost.
As always, it’s a good idea to check in with a healthcare professional before adding a new practice to your wellness routine. And remember to listen to your body and practice safely.