Bhramari Pranayama | Humming Bee Breath


A very simple technique, it can be practiced anywhere with no side effects, You can practice it at work or home and is an option to instantly de-stress yourself


Bhramari Pranayama Or Humming bee sound breathing, is one of Pranayama techniques that helped me during my tough time, anxiety, sadness and grief after the passing of my late father

This sudden event affected me for some weeks, causing cloudy thoughts and and unsettled meditation

I used this tool to increases my focus and concentration because it offered an opportunity to relax before sleep or savasana and to relieve my anxiety and to calm me


Pranayama is defined as a manipulation of one‘s own breathing movement. In sanskrit ―Prana means life force/energy and Ayama means to control.

So, Pranayama Practice will help us control the life force or energy and make our system more healthy and energetic.


Bhramari, Sanskrit word Bhramar‘ meaning Wasp. It is because of the humming sound that is produced during the expiration mimicking the flying

wasp. When a humming sound is produced at the back of the throat during the practice—like the gentle humming of a bee.


Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere.


Bhramari Pranayama Benefits


  • Bhramari produces noticeable changes in alpha, theta, and gamma brainwaves, research done on electroencephalogram (EEG) 1 has shown it.

  • Alpha Brainwave – It gives deep relaxation and seen in light meditation.

  • Theta brainwave – Its dominance increases creativity, learning, reduces stress and seen in deep meditation.

  • Gamma Brainwaves – It’s found in every part of the brain and helps to cure insomnia.

  • In a yogic intervention 2, it was seen, Basic Bhramari is great tranquilizer. It immediately affects the cardiovascular system which decreases high blood pressure with a slight fall in heart rate.

  • When bhramari performed with closed eyes (as in Shanmukhi mudra), it has a soothing effect on the nervous system and hence relieves from insomnia.

  • Bhramari is considered a good preparatory practice to concentrate & create a meditative environment in the mind for meditation.

  • Bhramari relief from pain and strengthen emotionally pregnant women during pregnancy. Vibratory sound of bhramari regulates pituitary gland- the master of all glands. Statistics showing the importance of bhramari pranayama in pregnancy –

  • Bhramari improves hearing capacity – In the biological process, NO place a role of impulse messenger at the cellular level. Bhramari breath increases the production of nitric oxide (NO) in the blood vessels. Hence, more sound waves generation leads to improved quality of hearing.

  • Bhramari increase memory and concentration power – NO is also responsible for transmitting information between neurogenic cells in the brain. In this way, the Increased transmission of information improves memory and concentration power of a person.

  • When Bhramari practiced with Jalandhar bandha (chin to chest lock) it directs sounds waves to pass through the throat. These humming sound waves of bhramari helps in curing thyroid.

  • Bhramari increases the body’s defense mechanism through NO to fight against bacterial, viral and fungal infections.


Precautions


  • Do not put pressure on your tragus while making the humming sound.

  • Do not put your fingers inside your ear but on the tragus.

  • Don’t pressurize your face or eyeballs while performing bhramari.

  • Make sure to not exceed your exhalation limit while producing a humming sound.

  • Keep your lips slightly apart while making humming sound or the vibrations.

  • The lips have to be kept closed gently during the practice


Contraindications

  • After 3 to 4 hours of having a heavy meal, don’t practice this breathing exercise

  • Try not to produce high pitch humming sound during pregnancy.

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How to do Bhramari pranayama (Bee Breath):

  • Sit up straight( comfortable position, at chair or floor) in a quiet place, eyes closed and face muscles relaxed.

  • Keep your eyes closed. Observe the sensations in the body and the quietness within.

  • Place your thumbs on each earhole and apply a gentle pressure to the cartilage

  • Take a deep breath inhaling through your nostrils and as you exhale make a loud humming sound like a bee or Aum sound

  • Try not force the exhalation it in order to have a long humming sound.


Try for 3 - 10 minutes using a timer


While doing the other exercises, yoga poses or pranayama, this is best practiced at the end so as to gain a completely relaxed state of mind. It works on calming the nerves and soothes them especially around the brain and forehead


Hopefully you can use this tool like i do to help calming mind, and we can think clear



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