Bhramari Pranayama
- Raphaëlle Romana
- Nov 29
- 3 min read
Whenever I am humming or chanting, to a song or randomly, I have noticed that it is either because I am in a cheerful mood or because I feel uncomfortable, and I turn to humming – often unconsciously – in an attempt to lighten the mood or dissipate the sensations of feeling uncomfortable. I have also noticed that with people in my entourage: the use of humming in awkward situations or to lessen the discomfort within. Sound and vibrations have a powerful effect on our well-being. If you have ever attended a concert, taken part in a japa yoga session (chanting mantras), or chanted om in a group yoga class, you have already experienced the strong feeling of connection (within and with others) that comes from humming, chanting or singing. It is therefore not surprising that humming and, particularly, the practice of bhramari pranayama have been proven to be an effective tool to lower stress levels and calm the mind. Humming can both soothe and uplift our state of mind. The vibrations elevate our spirit and make us aware of the interconnectedness of all things, tuning in to a universal rhythm.
BHRAMARI PRANAYAMA - THE HUMMING BEE BREATH
Sanskrit root: The term bhramari is derived from the black Indian bee called bhramara
Bhramari is also the name of a Hindu deity, the goddess of transformation, interconnectedness and the union with cosmic energy.
Benefits:
The gentle vibrations stimulate the vagus nerve and soothe the nervous system
Helps to process and release heavy emotions and energy
Increases nitric oxide production in the nostrils, a natural gas in the body that plays a key role in the healthy functioning of many systems, especially the immune and cardiovascular systems.
When practised in combination with Shanmukhi (meaning six gates) mudra, bhramari pranayama promotes pratyahara, the fifth limb in Patanjali's eight limbs of yoga. Pratyahara loosely translates to sensory withdrawal, as in removing the outside distractions experienced via the senses, so that we can turn further inwards.
Improves cognitive functions, focus and concentration.
When we chant or hum, we tune in to the vibration of the Earth and the universe, aligning within as well as with the collective consciousness.
The silence that follows the practice of bhramari pranayama always feels more resonant to me, peaceful and profound.
Contraindications, precautions:
Bhramari pranayama is a very safe breathing technique overall.
Some people who suffer from migraines and headaches find relief in the practice of the humming bee breath. But everyone is different, so perhaps it is something to keep in mind if you are prone to headaches. If you are suffering from an ear infection, it is best to wait until the infection completely clears out.
Find a comfortable seat, on the floor, or in a chair. Lying down is also an option.
Gently close your eyes, take a moment to tune in to your body and your state of being by taking a few natural breaths.
When you are ready to begin, exhale to release any leftover tension.
Inhale, then exhale slowly while making a humming sound. As you become more seasoned with the practice, try to make the exhalation longer than the inhalation to enhance the relaxation response.
Repeat 3 to 9 times to begin, and gradually do this for as long as you feel comfortable or as long as it feels appropriate for you.
When you have finished, take the time to sit and experience the silence. Silence is an integral part of creating sound; it is the vessel that carries it, its home. And I would argue that the time spent in silence following the practice of bhramari is possibly the most insightful part of the technique.
NOTES
You can practice the humming bee breath with or without the closing of the ears or the other senses (shanmukhi mudra). I would encourage trying all three so that you can experience the difference between all of them.
To close the ears, use the thumbs to gently press the tragus (the soft cartilage in the front of the external ear) to close the ear canal.
To "close" all the senses, place the little fingers below the lower lip, the ring fingers above the upper lip, the middle fingers on either side of the nose, the index fingers gently press the eyelids down, and the thumbs gently press on the tragus of each ear.
Below is the link to the video on my YouTube channel:
Comments