There are many such breathing techniques in yoga and pranayama that directly control our emotion, thought. If you are going through stress and are troubled by negative thoughts then you should practice Bhramari pranayama breathing technique.
After just a few days of practice, you start getting astonishing results. This pranayama practice, which can be done without any guide, is very easy to do and it directly relaxes our nervous system.
Bhramari Pranayama is named after a large fly Bhanwara. The sound of its fans is so strong that we can feel its vibration on ourselves.
In Bhramari pranayama or Bhramari pranayama breathing technique a vibration is created in our whole body, which has a direct effect on our nervous system. In the previous post, we learned about Breathing and Emotion, how we can control our emotion by controlling the amount of breath.
The practice of yoga and meditation helps us to achieve a state of concentration. When we feel conscious physical movement in yoga and release energy, it directly helps our brain to be focused.
This pranayama is known as bee humming breath because while exhaling the breath of this pranayama, an echo and vibration is created.
By doing Bhramari Pranayama, we can control unwanted thoughts and feel our inner voice. It helps us to connect with ourselves which builds up better self-confidence. Its results can be achieved in less time, so you should include it in regular practice.
Let us know about the complete step by step guide regarding its practice.
Bhramari pranayama breathing technique
As it is clear from its name that this technique has been taken from the black Indian bee which is known as Bhramari (Bhanwara). Bhramari Pranayama is one of those yoga pranayama which calms the mind very easily.
It is considered to be the best breathing exercises that provide peace to the brain by helping in agitation, frustration or anxiety and get rid of anger.
Its most important thing is that this pranayama is very easy and can be done anywhere. This can be done at home whenever you get a little time in the office. When the breath is released in Bhramari Pranayama, it makes a sound like a whirlpool.
If we talk about the science behind Bhramari pranayama then you will know that Bhramari Pranayama calms our nerves. Its greatest effect can be seen on our brain and forehead.
Humming sound vibrations in themselves create a natural calming effect and in such a situation, we can easily keep ourselves calm in a very short time. If it is practiced before practice like Trataka guided meditation, spiritual healing, reiki, then the results are good.
The main objective of Bhramari pranayama breathing technique is to take us to the meditative state where the internal sound of the Inner Silence, Nada Anusandana is listened to.
Doing this exercise is very effective when your mind is disturbed, unwanted intrusive thoughts are troubling you again and again. Practicing this pranayama in such a situation gives you fast peace. Let us know the easiest way to do Bhramari pranayama breathing without any guide, which you can do anywhere.
When to Practice brahmari pranayam
Bhramari (as with most pranayama’s) is best practiced on an empty stomach. While it can be practiced at any time of day, Bhramari is particularly potent in the early morning and late at night when there are fewer distracting noises and our inner perception is most acute.
Bhramari Pranayama, also known as Humming Bee Breath, is a calming breathing practice that soothes the nervous system and helps to connect us with our truest inner nature.
Bhramari is the Sanskrit word for “bee,” and this pranayama is so named because of the humming sound produced at the back of the throat during the practice—like the gentle humming of a bee.
How to Practice Bhramari pranayama breathing technique
Choose a comfortable sitting position. If you are able, it is best to sit cross-legged on the floor with a cushion or blanket to comfortably elevate the hips. Alternatively, you may choose to sit toward the front of a chair, with your feet flat on the floor.
Allow the spine to lengthen so that the back, neck, and head are erect. Gently close the lips, keeping the teeth slightly apart, and bring the tip of your tongue to the space behind the upper front teeth.
Maintain this position of the mouth throughout the practice, frequently checking to ensure that the jaw remains relaxed.
Then, close each ear with the thumbs, place the index fingers at the midpoint of the forehead—just above the eyebrows—and reach the middle, ring, and pinky fingers across the eyes so that the tips of these fingers press very gently against the bridge of the nose.
To begin, take a long, deep breath in through the nostrils, bringing the breath all the way into the belly. Drop the chin to the chest and begin to exhale slowly, making a steady, low-pitched ‘hmmm’ sound at the back of the throat—like the humming of a bee.
What you should do while practice Bhramari pranayama breathing technique
Focus on making the sound soft, smooth, and steady. The positioning of the tongue allows the vibration to better resonate throughout the head, affecting the tissues of the brain. Keep the body completely still and bring your awareness to the centre of the head—to Ajna chakra—letting the sound fill the head and spread to the body.
Merge with the sound and allow the vibration to permeate your entire being. At the end of the exhalation, slowly straighten your neck as you inhale again through the nostrils to repeat the process.
Begin with seven repetitions of Bhramari pranayama breathing technique. You may either continue with seven repetitions, or you may add one repetition per week, slowly building up to a total of seventeen repetitions.
After the final exhalation, allow your breath to return to normal and observe any changes that have occurred. How do you feel physically, mentally, emotionally, and spiritually?
What energetic shifts do you notice as a result of this practice? Where do you notice sensation in your body and how is it different from when you started? When you are ready, gently open your eyes, continuing to direct some of your awareness within. You can do Bhramari pranayama breathing technique on regular basis.
If it is morning, slowly stand and offer your full attention to the rest of your day; if it is evening, notice the vibrational calm that this practice has initiated in your body and try to maintain it as you prepare to retire for the night.
The above instructions are meant to provide a safe and general introduction to the practice of Bhramari. Advanced practitioners sometimes add variations such as breath retention (khumbaka), muscular locks (bandhas), and may also hum on the inhalation—as in ujjayi pranayama.
These additional techniques of Bhramari pranayama breathing technique are best learned in person from a qualified teacher.
How to do Bhramari pranayama (Bee Breath) guide step by step
Bhramari pranayama breathing technique is very easy to do and for this you do not need much except a quiet place. If it is practiced in the morning at sunrise, then it gives spiritual benefits and helps in keeping the mind calm. Let us know about the step by step guide.
- First of all, calm down and sit in a comfortable position at a place, close the eyes slightly and bring a smile on the face.
- Keep your eyes closed for some time and try to notice the movements happening in the body.
- Keep your index fingers on your ears.
- Take a deep breath and while exhaling, press the cartilage which is the space between your ear and cheek. By doing this you will feel like a loud humming sound like a bee. Bhramari pranayama breathing technique is also called humming bees pranayama.
- While doing this technique in Indian technique, five fingers and both hands are used. During this, pressure is created on the face in such a way that there is tension while exhaling and its vibration is felt in the whole body. For more information, you can see both the techniques in the photo.
- For better results, try to make a high pitch sound while exhaling. The deeper the voice, the greater will be your impact. You have to pay your attention to the vibrations happening.
- Do this exercise 4 to 5 times and try it for 7 days continuously for better results.
The practice of Bhramari pranayama breathing technique is quite easy but its effect is equally amazing. Not only do you calm your mind easily with this, but it also helps in relaxing your nervous system.
Some special tips related to doing Bhramari Pranayama
If you do yoga pranayama and other exercises in the morning, then this exercise can be done after warm-up. Some Yoga teachers do this exercise at the last in their session so that we feel completely relaxed.
If you are facing any kind of problem in doing Bhramari Pranayama sitting, then you can do it lying down also. Its process is similar to sitting practice.
Benefits of Bhramari pranayama (Bee Breath)
- Its practice done every day helps us to get rid of tension, anger and anxiety in the shortest possible time. For people who often have the problem of hypertension, it works as an effective breathing technique.
- If you are feeling yourself hot or have a headache, then it gives relief in this.
- Bhramari pranayama breathing technique solves the problem of your migraines.
- Helps in improving concentration and memory.
- Builds up your self-confidence.
- Controls blood pressure.
- The practice of Bhramari pranayama (Bee Breath) helps you to easily build concentration in the meditation technique.
- Calms and quiets the mind
- Releases cerebral tension
- Stimulates the pineal and pituitary glands, supporting their proper functioning
- Bhramari pranayama breathing technique help to Soothes the nerves
- Relieves stress and anxiety
- Dissipates anger
- Lowers blood pressure
- Bolsters the health of the throat
- Strengthens and improves the voice
- Supports the healing of bodily tissues
- Induces sound sleep can be done with Bhramari pranayama breathing technique.
If you do meditation and you are facing difficulty in meditating again and again, then practice it. You will not only find it easier to concentrate but you will get good results.
Precautions for doing Bhramari pranayama
We should take care of some precautions during Bhramari Pranayama. These precautions save us from wrong experiences during practice. These precautions are as follows
- During the Bhramari pranayama breathing technique, it should not be inserted deep into the ears. The pressure of the finger in the ear should be light only externally.
- Cartilage should not be pressed too tightly. Press lightly and remove.
- Your mouth must be closed for the humming sound.
- Bhramari Pranayama can also be done like Shanmukhi Mudra. In this, both our hands and all the fingers are used.
- You do not have to put too much pressure on your face with your hands.
- This exercise should not be done more than 4-5 times.
You should take these precautions during the practice so that there is success in the practice and the results are good. Bhramari should not be practiced by pregnant or menstruating women.
It is also contraindicated for individuals with extremely high blood pressure, epilepsy, chest pain, or an active ear infection. Bhramari should not be practiced in a supine position (lying down).
Bhramari pranayama breathing technique conclusion
Once Bhramari Pranayama is learned properly from a yoga teacher, then you do not need to do anything after that. This exercise is very easy and can be done at any age (above 8 years) using the Bhramari pranayama breathing technique.
If you are going through unwanted thoughts and stress then you should include it in regular practice.
Its regular practice keeps you away from stress, the mind remains calm and your blood pressure remains in control due to the stress being away. If you practice it, then do not forget to tell your experience in the comment.
For any kind of Yoga and Pranayama and Tratak meditation, you can ask us in the comment.