Bhramari Pranayama

Introduction:
Bhramari Pranayama derives its name from the black Indian bee, "Bhramari," due to the humming sound made during exhalation. Known as “Humming Bee Breathing,” this pranayama effectively calms the mind, alleviates anxiety, and releases stress, bringing you a sense of peace.

To maximize the benefits, practice Bhramari in a quiet environment, either early in the morning or at night when it’s most peaceful. Perform this with mindfulness for a calming effect.

How to Do Bhramari Pranayama

1. Step 1: Find a comfortable, quiet place to sit.
2. Step 2: Sit in Padmasana or Sukhasana with your spine erect and shoulders relaxed.
3. Step 3: Breathe normally for 2-3 minutes to relax your body and mind.
4. Step 4: Place your index fingers on the cartilage of each ear, gently blocking the ear canal. Do not press too hard.
5. Step 5: Inhale deeply through your nose, filling your lungs to full capacity.
6. Step 6: Exhale with your mouth closed, making a humming “hmmm” sound like a bee.
7. Step 7: Feel the vibrations in your head and face during the exhalation.
8. Step 8: Once exhalation is complete, remove your fingers and breathe normally through your nose.
9. Step 9: Repeat this process for 3-4 minutes, experiencing an immediate calming effect.

Benefits of Bhramari Pranayama

• 1. Reduces stress
• 2. Enhances vocal quality
• 3. Improves sleep
• 4. Regulates blood pressure
• 5. Relieves stress and anxiety
• 6. Releases cerebral tension
• 7. Soothes the nerves
• 8. Boosts self-confidence

Breathing Pattern

Inhale through your nose and exhale through your mouth while making a humming bee sound.

Population

All age groups can practice Bhramari Pranayama, with exceptions noted below.

Contradictions/Precautions

• Avoid this pranayama if you are pregnant or menstruating.
• Ensure that your fingers are placed on the cartilage of the ear, not inside the ear canal.

Counteract/Warm-up Poses

• Practice deep inhalation and exhalation, breathing normally to warm up.