Bhramari pranayama is a yogic breathing practice that involves making a humming or buzzing sound while exhaling. It is named after the black Indian bee called Bhramari, which produces a similar buzzing sound.
During Bhramari pranayama, the breath is taken in slowly and deeply through the nose and then exhaled while making the buzzing sound with the lips sealed and the teeth slightly apart. The humming sound is created by vibrating the vocal cords with the exhalation.
Bhramari pranayama is a calming and centering practice that is often used for relaxation and stress relief. It is also believed to have a positive effect on the mind, promoting mental clarity and concentration.
How To Perform Bhramari Pranayama
Sit in a comfortable cross-legged position with your back straight and your eyes closed.
Place your index fingers on your forehead and your thumbs on your ears.
Close your eyes and take a deep breath in through your nose.
As you exhale, make a soft humming sound like a bee by gently pressing your tongue against the roof of your mouth and making a "mmm" sound.
Continue making the humming sound for as long as you can comfortably hold your breath.
When you need to inhale, release the sound and take a deep breath in through your nose.
Repeat this process for several rounds, focusing on the sensation of the vibration in your head and throat.
It's recommended to start with 5-10 rounds and gradually increase to 15-20 rounds.
Note: It's important to practice Bhramari pranayama in a quiet and peaceful environment to fully experience its calming effects.
Benefits
Calms the mind and nervous system
Relieves stress, anxiety, and tension
Improves concentration and memory
Reduces blood pressure
Helps with insomnia
Soothes the throat and vocal cords
Helps with anger and frustration
Contraindications
People with severe ear infections should avoid Bhramari pranayama
Those with chronic obstructive pulmonary disease (COPD) should be cautious and practice under the guidance of a qualified teacher
Avoid practicing Bhramari pranayama in cold weather or in cold conditions as it may cause a sore throat
Chakras
Bhramari pranayama is said to stimulate and balance the Ajna (third eye) chakra, which is located at the center of the forehead and is associated with intuition, insight, and spiritual awareness.
Doshas
Bhramari pranayama is believed to balance all three doshas, particularly Pitta and Vata doshas.
Drishti
The eyes can be closed during the practice to help focus the mind inward.
History of Bhramari Pranayama
The history of Bhramari pranayama dates back to ancient times and is mentioned in several yogic texts, including Hatha Yoga Pradipika and Gheranda Samhita. Bhramari pranayama is named after the black Indian bee called Bhramari, as the sound produced during the practice of this breathing technique is similar to the humming sound of a bee.
According to ancient yogic texts, Bhramari pranayama is one of the most effective ways to calm the mind and reduce stress and anxiety. It was practiced by sages and yogis to achieve a deep state of meditation and spiritual awakening. In addition to its spiritual benefits, Bhramari pranayama is also believed to have therapeutic benefits for various health conditions.
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