Bhramri Pranayam (Humming Bee breathing) produces a sound similar to the humming of a bee. It has a soothing effect on the brain and calms the mind.
Bhramari Pranayam (Humming Bee Breathing)
Bhramari Pranayam is a Sanskrit word; Bhramari means a black Indian bee and Pranayam means controlled breathing. In English, it means Humming bee breathing technique.
How to do the Bhramri Pranayam?
Close ears with thumbs, index finger on the forehead, and rest other three fingers on base of nose touching eyes. Breathe in and breathe out through the nose while humming like a bee.
- Sit in any easy posture on a mat or a chair. You can also do it lying on your back. Keep your spine straight, close your eyes and focus on breathing. Keep a gentle smile on your face. Keep your mouth closed.
- Breathe normally and relax your whole body.
- Gently place your thumbs over your earlids, index fingers on your forehead, and remaining fingers on the eyelids. You can also do this pranayama with your fingers in the Shanmukhi Mudra.
- Take a slow deep breath filling the lungs fully.
- Exhale slowly with continuous humming sound from the throat, while mouth closed. The sound should reverberate in the head. Which is deep, steady and smooth similar to the humming sound of the bee.
- Do for 3 to 4 repetitions.
This pranayama is usually practiced after the warm up at the start of the yoga session. Still, you can practice it at the end of a yoga session.
Keep your eyes closed for few minutes, observe body sensations and the quietness within you. Practice 11 to 21 rounds daily, do not overload and take a break when required. You can practice it 3 to 4 times a day. This pranayama should do on an empty stomach.
11 Benefits of Humming Bee Breathing
Bhramari pranayama is useful for mental tension, depression, epilepsy, hypertension, heart conditions, paralysis, migraine pain, low confidence, and lack of concentration.
- Best pranayama acknowledged as a stress buster.
- Five minutes practice of this pranayama can reduce blood sugar level.
- Improves memory, concentration, and build confidence.
- It helps in paralysis.
- The humming sound have a natural calming effect; calms down the agitated mind.
- Provide instantly relieves tension, anger, and anxiety.
- It is effective for insomnia patient.
- It is a very effective breathing technique for people with hypertension and helps reduce blood pressure.
- Practicing it regularly during pregnancy facilitates trouble-free healthy childbirth.
- Removes throat ailments and gives a good sonorous voice.
- Provides relief from a slight headache and reduce migraines.
It is one of the best breathing technique free your mind of agitation, frustration, anger or anxiety. It instantly de-stress you.
Precautions and Contraindications
Safe for all people of any age (child to older adult). Few individuals may feel cold or tingling sensation in their throat due to humming sound, but it is normal.
If you are feeling dizziness when practicing, then break the practice with continuous normal breathing.
People with any serious health issues can practice this pranayama under the supervision of a yoga master.
Clinical studies on Bhramari pranayama
Bhramari pranayama and OM chanting are effective in improving pulmonary function in healthy individuals. [International Journal of Yoga. 2014 Jul-Dec; 7(2): 104–110.]
Bhramari pranayama improves the resting cardiovascular parameters in healthy adolescents. [Journal of Clinical & Diagnostic Research. 2016 May; 10(5): CC17–CC19.]
Bhramari Pranayama intervention was found a significant effect on mental health and increased level of mental health was found in post study in comparison to pre-study. Bhramari Pranayama provides a means to individual peace, happiness, develops optimism attitude, self-esteem and proper coordination between mind and body. [The International Journal of Indian Psychology Volume 4, Issue 2, No. 87]
Bhramari pranayama helps to improve the attention process throughout by we can improve their academic performance. [SENSE, 2012, Vol. 2 (2), 124-128]
EEG data recorded before and after Bhramari pranayama shows similar and positive changes in different brainwave patterns, related to the relaxed state. [SCIS&ISIS2006 @ Tokyo, Japan September 20-24, 2006]