The Sanskrit word derived from Bhramar, which means “humming black bee”, Prana meaning “life force energy,” and Yama, meaning “control”.
Sit in a comfortable position with your spine erect. You can sit cross-legged on the blanket with your feet flat on the ground.
Your hand position will be in “Shanmukhi mudra” as explained. Use your thumbs to gently close your ears by pressing on the cartilage that partially covers the ear canal.
Place your index fingers on your closed eyelids, applying gentle pressure to keep them closed.
Place your middle fingers on the sides of your nose, slightly narrowing the nostrils but not completely blocking the airflow.
Place your ring fingers above your upper lip and your little fingers just below your lower lip, gently closing your mouth.
Take a deep breath in through your nose, filling your lungs completely.
As you exhale, make a gentle humming sound like a bee (a low-pitched “mmmm” sound). Feel the vibration in your head and throughout your body.
Focus on the humming sound and the vibrations it creates. This helps calm the mind and reduce stress.
Repeat the process 5 to 10 times, or as long as you feel comfortable. With each cycle, inhale deeply and exhale with the humming sound.
Maintain awareness of your breath throughout the practice. Ensure that your breaths are deep and steady.
Ensure that you are not putting your thumb inside the ear but on the cartilage
Don’t press the cartilage too hard. Gently press and release with the finger
While making the humming sound, keep your mouth closed
Do not put pressure on your face
The only prerequisite is that this pranayama should be done on an empty stomach.
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