Bhramari Pranayam   

Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

    It is a simple to do breathing technique and can be practiced anywhere at work or home. In Bhramari Pranayama the exhalation sound very much resembles the humming sound of a bee, by this, it is named as Bhramari pranayama. In this respiration process, your lips are purported to be shut, and you’re purported to gently and swimmingly build a sound sort of a buzzing bee in your throat. The practice of Bhramari Pranayama is very helpful for making the breath smooth and quieting the mind too.

Benefits of Bhramari pranayama:

·         It helps to de- stress your mind easily and quickly.

·         It helps to improve the concentration of mind.

·         It imparts happiness to your mind and brain as it relaxes the mind and lowers stress.

·         It can help to reduce distresses of migraines.

·         Pranayama benefits in Improving concentration and memory and help to build up confidence.

·         Pranayama benefits in reducing blood pressure.

·         Helps calm the mind to in preparation for meditation

How to do Bhramari pranayama (Bee Breath)?

·         Sit up straight with your spine erect, in a quiet, well-ventilated room and Keep your eyes closed for some time. Feel the quietness within you and around

·         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.

·         Make a low-pitched sound or a high-pitched one as you wish. It is believed that it is better to make high pitched sounds for better results.

·         Breathe in again and continue the same pattern 3-4 times.

Variations in  doing Bhramari pranayama

Many yoga poses have different ways of doing them. Similarly Bhramari pranayama also can be done in different positions.

You can  practice Bhramari pranayama lying on your back or lying on your right. While practicing the pranayama in the lying down position, just make the humming sound and do not worry about keeping your index finger on the ear cartilage. This is enough to relax your mind. You can practice the Bhramari pranayama 3-4 times every day.

Cautions

Do Bhramari Pranayama after completing the Anulom vilom Pranayama

Don’t press your ear cartilage too hard while doing this Pranayama

Do all the pranayama in the morning with an empty stomach.

If you are doing Pranayama at other times, ensure  a gap of 2-3 hours between Pranayama and your  meal.

Do all the Yoga postures and breathing exercises under the guidance of a yoga expert.

Do not put your finger inside the ear but,  only gently press the ear cartilage. 

Research data  about the benefits of Bhramari pranayama

Practicing pranayama regularly has a positive impact on cardiovascular and respiratory functions, improves the autonomic system towards parasympathetic (vagal tone) dominance. This in turn reduces the effects of stress and strain on various systems. Hence the overall physical and mental health improves.

Each style of pranayama has its own beneficial effect based on the breathing cycle, tidal volume and other factors like the use of mouth, nostrils, constriction of laryngeal muscles and position of the glottis. The Bhramari is one type of pranayama. As compared with other pranayama, it does not have any kind of breath holding or alternate nostril involvement with counting.

It has been reported that Bhramari  pranayama practice is effective for correcting the hormonal imbalance conditions and other disorders like hypertension, anxiety, and depression. The calming effect of the Bhramari Pranayama helps in overcoming drug dependency.

At a deeper level, the studies could even focus on the effect of Bhramari Pranayama on stress markers (Cortisol, alpha amylase, MDA etc) too. However further researches are needed to understand these effects specifically.

References

·         https://sarvyoga.com/bhramari-pranayama-bee-breath-steps-and-benefits

·         https://www.artofliving.org/yoga/breathing-techniques/bhramari-pranayama

·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5755957/#:~:text=Practicing%20pranayama%20regularly%20has%20a,parasympathetic%20(vagal%20tone)%20dominance.&text=This%20in%20turn%20reduces%20the,physical%20and%20mental%20health%20improves.