The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere – at work or home and is an instant option to de-stress yourself.
The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.
The science behind Bhramari pranayama
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.
How to do Bhramari pranayama
- Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
- Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
- Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
- Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
- You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
- Breathe in again and continue the same pattern 3-4 times.
Preparatory poses and follow up poses
This is usually done after the warm-up at the start of the yoga practice. However, you can practice this later too.
Variations in Bhramari pranayama
You can also practice Bhramari pranayama lying on your back or lying on your right. While practicing the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear. You can practice the Bhramari pranayama 3-4 times every day.
Bhramari pranayama video
Benefits of Bhramari pranayama
- Gives instant relief from tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.
- Gives relief if you’re feeling hot or have a slight headache
- Helps mitigate migraines.
- Improves concentration and memory
- Builds confidence.
- Reduces blood pressure.
- Helps calm the mind in preparation for meditation.
Precautions
- Ensure that you are not putting your finger 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.
- You can also do Bhramari pranayama with your fingers in the Shanmukhi Mudra.
- Do not put pressure on your face.
- Do not exceed the recommended repetitions of 3-4 times.
Contraindications
None. Once this pranayama is learnt correctly from a yoga teacher, anyone from a child to an elderly person can practice this pranayama. The only prerequisite is that this pranayama should be done on empty stomach.
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