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Bhramari Pranayama

भ्रामरी प्राणायाम / Humming Bee Breath

November 28, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit word derived from Bhramar, which means “humming black bee”, Prana meaning “life force energy,” and Yama, meaning “control”.

Benefits
  • Gives instant relief from tension, anger and anxiety.
  • Helps in relieving from hypertension as it calms the mind
  • Relieves headache
  • Helps mitigate migraines
  • Maintains the hormonal balance
  • Builds confidence
  • Helps in reducing blood pressure
  • Helps calm the mind in preparation for meditation
Ailments Tackled
  • Stress and Anxiety
  • Respiratory Issues
  • Insomnia
  • Asthma
  • Migraines and Headaches
  • High Blood Pressure
  • Sinus Issues
  • Depression
  • Hormonal Imbalance
Steps to perform the Asana: Bhramari Pranayama
  • 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.
Key Alignment Points
  • 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
Contraindication / Cautions
  • The only prerequisite is that this pranayama should be done on an empty stomach.
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