Posted by on 5/21/2021 to Let's Talk Yoga!
Bhramari Pranayama (Buzzing Bee Breath): Steps & Benefits of Bhramari Breathing
Bhramari Pranayama is a safe and easy to learn practice that has enormous therapeutic potential. Like other pranayamas, its power comes in part from its effects on the autonomic nervous system, and for those suffering from anxiety or anxious depression, the practice can calm the mind in just a few breaths.
Bhramari Pranayama is composed of the Sanskrit word "Bhramar" which means bee, in fact it is called "Humming bee breath". Bhramari is a very effective Pranayama (breathing exercise) to achieve calm and meditative states, to free the mind from agitation, anxiety or anger, gives a general feeling of tranquility, well-being and promotes stillness, so much so that it is also known as “The Breath of Happiness.” A simple technique, it can be practiced anywhere, at work or at home and is an instant option for getting rid of stress.
Bhramari breathing steps
• Sit in a comfortable meditative, cross-legged pose, like Sukhasana, and keep the spine erect.
• Place your hands on your eyes and close your ears with your thumbs
• Breathe normally and relax your whole body.
• Keep your mouth slightly open and your teeth apart.
• Take a slow, deep breath and fill your lungs deeply.
• Then exhale slowly, emitting a continuous hum from the throat, as if you wanted to pronounce the letter Mmmmmm, producing a fluid and harmonious sound for the duration of the exhalation.
• Feel the vibration of the sound in your head. Just be aware of the continuous hum that the sound produces. This sound is similar to the buzzing of the bee.
This is a round.
Start with 3 cycles and you can increase it as per your need.
Benefits of Bhramari Pranayama:
Bhramari Pranayama has many different benefits. The most important ones are the following:
• It soothes and calms the mind
• Helps reduce anger and frustrations.
• Relieves tension and anxiety
• Helps reduce blood pressure
• Effective against insomnia
• Improve concentration
• It softens the voice and helps to remove throat ailments
• Strengthen self-confidence
When to do Bhramari Pranayama?
The best time to practice is late in the evening or early in the morning, because the mind is calmer and there are fewer external noises that can interfere with inner perceptions.
However, Bhramari Pranayama can be practiced at any time of the day, to relieve any mental tensions thanks to its deep calming effect. If you want to use Bhramari Pranayama as a daily program for your well-being, increase the cycles gradually from 3 to 12 cycles per day. Simply adjust the practice to your day and your needs. When you feel you need to relax and focus go for it!
Tips to make the most of Bhramari Pranayama :
Make sure you don't press your ear too hard.
Keep your mouth closed with your teeth slightly apart for the duration of the practice.
Keep your elbows at shoulder height, your shoulders and neck relaxed.
Do not perform this breathing while lying down.
Avoid doing it in the presence of ear infections.