Bhramari Pranayama : Procedure and Benefits

Bhramari Pranayama | HealthInsta

Bhramari Pranayama or the humming Bee Breath produces a sound similar to the humming of a bee. Bhramari comes from the Sanskrit word ‘Bramar’ which means a kind of black Indian bee. Bhramari pranayama has a soothing effect on the brain and calms the mind.

In Bhramari pranayama the humming sound is produced during slow exhalation. The eyes and ears are closed using the fingers during this process. This cuts off external sense inputs of sound and sight and helps to internalize the consciousness. Practice of Bhramari pranayama can be a prelude to Nada Yoga or the science of meditation on internal sounds.

Procedure

  1. Sit in a comfortable meditative pose. Padmasana, Siddasana, Swasthikasana or even Sukhasana can be used as a sitting posture. Keep the spine erect. Do not do this in a lying down position.
  2. Breathe normally and relax the whole body.
  3. Keep the mouth closed and the teeth apart.
  4. Plug both the ears with the index fingers and close the eyes. Some also use the thumb to close the ears. In this variation, the eyes are kept closed by using the middle finger.
  5. Take a slow deep breath and fill the lungs fully.
  6. Then exhale slowly, making a continuous humming sound from the throat. The sound should reverberate in the head.
  7. Feel the sound vibration in the head. Be aware of only the continuous drone that the sound produces. This drone is similar to the humming sound of the bee.
  8. This is one round.
  9. Start with 5 rounds and increase it as per your convenience.

Silent Bhramari

Once again, settle in for a breath or two to prepare. Now do six more cycles of basic bhramari (with sound). After your sixth round, switch to silent bhramari, in which you imagine making the buzzing sound on each exhalation. Do for six rounds. Notice whether you can still sense vibrations in your face and sinuses.

    Benefits

    • Bhramari pranayama calms the nerves and reduces tension and anxiety.
    • It helps to reduce anger and frustrations.
    • It gives the practitioner a good sonorous voice. It can also help remove throat ailments.
    • It helps to reduce blood pressure.
    • Bhramari pranayama is a good prelude to the practice of Nada yoga. In Nada Yoga, the consciousness is internalized and practitioner meditates on the subtle internal sounds. Bhramari pranayama helps to attain the state of Pratyahara, or the state of withdrawal from the senses before the start of meditation.

    Contra-Indications

    • High blood pressure.
    • Epilepsy.
    • Chest pain.
    • Ear infection.
    Do not press your earlobes hard. Do this pranayama empty stomach. Preferred timing is early morning. Ensure that you are not inserting your fingers inside your ears but on the cartilage. Do not press the cartilage too hard. Gently press it and release it consequently. Do not overstrain yourself and if you are a beginner do not practice more than 3-4 rounds.

    Focus on making the sound soft smooth and steady. Bring the tip of your tongue behind the upper font teeth. Bring your awareness to the centre of the head to the Ajna chakra. After the final exhalation allow your breath to return to normal and observe any changes (emotionally, mentally, physically, and spiritually).

    Bhramari pranayama brings you close to your nature and connects you with your inner self. Bhramari pranayama is a magical way of bringing your mind to a steady state by releasing stress, thereby achieving higher levels of concentration and consciousness.

    Have a beautiful start to the day and reflect on the humming sound within.

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