Bhramari pranayama, also known as Bee Breath, is a simple yet powerful breathing technique that can calm your mind and relieve stress. It’s easy to learn and practice, making it a great tool for managing anxiety and promoting relaxation.
This article will provide a complete guide to bhramari breathing, including how to do it, what benefits it offers, and what precautions to take.
Bhramari is an ancient yogic practice. You can find its earliest mentions in classical yoga texts like the Hatha Yoga Pradipika.
Understanding Bhramari Pranayama
Bhramari Pranayama, also called humming bee breath, is a breathing exercise you can do to calm your mind.
What is Bhramari Pranayama?
“Bhramari” means “bee,” and the most important part of this pranayama is that you make a humming sound as you breathe out. It’s a simple breathing technique that can have a big effect.
Why humming can make you feel good
Humming is a natural human response, just like sighing when you’re relieved or humming a tune when you’re happy. The vibrations from the humming sound can have a calming effect because humming stimulates your vagus nerve and parasympathetic nervous system, helping you relax.
How to do Bhramari Pranayama
Bhramari Pranayama is easy to do. Here’s how to get started:
Step-by-step guide
- Find a comfortable position sitting with your back straight. Make sure you’re in a quiet place with fresh air.
- Close your eyes and relax your face, maybe even with a little smile.
- Bring your hands up to your face. Some people use Shanmukhi Mudra to help them withdraw their senses. This involves putting your thumbs in your ears and gently resting your fingers on your face.
- Take a deep breath.
- As you exhale, make a smooth humming sound like a bee. Keep your mouth closed and experiment with different tones.
- Repeat this humming breath 5 to 9 times.
- When you’re done, just sit quietly and notice how you feel.
Tips for beginners
- Practice Bhramari Pranayama on an empty stomach.
- Start with just a few rounds and slowly increase the number as you get more comfortable.
- Really focus on the way the humming sound vibrates in your head.
If you feel any discomfort or dizziness, stop and rest. It’s always a good idea to check with your doctor before starting any new breathing exercise, especially if you have any health conditions.
What are the benefits of Bhramari Pranayama?
Bhramari breathing is a simple practice with several benefits, and can contribute to deep relaxation and stress relief.
Mental and emotional benefits
Bhramari is a calming and soothing technique for reducing stress, anxiety, frustration, and anger. It can improve your concentration, memory, and confidence. It can also help you withdraw from your senses (pratyahara) and focus your mind (dharana), which is useful in meditation.
Physical benefits
Bhramari can provide relief from headaches and throat ailments. Some research shows it may lower blood pressure, and it’s often used for ear, throat, and respiratory issues. The humming sound can also induce sleep, which may be helpful for people with insomnia.
Connection to the nervous system
Bhramari shifts your nervous system from the sympathetic state (fight or flight) to the parasympathetic state (rest and digest). The humming sound stimulates the vagus nerve, which is a cranial nerve that helps regulate heart rate, blood pressure, digestion, and immune function, all of which promote relaxation. For another technique to calm your nerves, consider alternate nostril breathing.
Variations on the Bhramari theme
Once you’re comfortable with the basic Bhramari breath, you might want to try some variations.
Bhramari with Shanmukhi Mudra
The Shanmukhi Mudra is a hand position that shuts off all sensory input, allowing you to focus inward. To perform it, bring your hands to your face and use your thumbs to gently close your ears. Rest your index fingers lightly over your eyes, your middle fingers on either side of your nose, and your ring and pinky fingers above and below your mouth. Then, do the Bhramari breath.
Humming at different chakras
Some people focus on directing the vibration of the hum to different energy centers, or chakras, in the body. This is considered an advanced practice and might be best done with the guidance of an experienced teacher.
Varying the pitch
Experiment with humming at different pitches, both high and low. Many teachers recommend a higher-pitched hum.
Things to keep in mind
When you practice Bhramari breathing, be sure not to put your fingers inside your ear canals.
It’s also best to practice this breathing technique on an empty stomach.
As with any exercise, you should talk with your doctor before trying Bhramari breathing if you:
- are pregnant or menstruating
- have high blood pressure
- have epilepsy
- experience chest pain
- have an active ear infection
Frequently Asked Questions
What is Bhramari breath good for?
Bhramari breath, or Bee Breath, is known for its calming effects on the mind and nervous system. Many find it helpful for stress reduction, anxiety relief, and easing mental tension. It’s also believed to improve focus, concentration, and sleep quality. Some practitioners use it to alleviate headaches and lower blood pressure. The humming sound vibrates the skull, potentially benefiting the sinuses and brain.
What is the Bhramari humming breath?
The Bhramari humming breath involves closing your ears with your fingers (typically the index or middle fingers), inhaling deeply, and then exhaling slowly while making a humming sound like a bee. The “mmm” sound should resonate throughout your head. This technique is typically practiced in a seated position with a straight spine. The humming vibration is the key element that differentiates it from regular breathing exercises. You usually repeat it for several rounds.
Who should not practice Bhramari?
While generally safe, Bhramari breath might not be suitable for everyone. Individuals with severe ear infections or active nasal congestion should avoid it. Those with uncontrolled high blood pressure or epilepsy should exercise caution and consult a healthcare professional before practicing. Pregnant women should also seek guidance from a qualified yoga instructor before incorporating Bhramari into their routine. It’s always best to listen to your body and stop if you experience any discomfort.
Key takeaways
Bhramari pranayama is a simple breathing technique that anyone can do to lower stress and boost well-being. Even just a few minutes can create a sense of calm.
Consider adding this practice to your daily routine. If you’re new to pranayama, like Bhastrika Pranayama, it’s a good idea to work with a qualified yoga instructor to ensure you’re using the proper technique.
You can also combine bhramari with other relaxation practices, such as meditation, for even greater benefits.