Bhramari pranayama is a simple yoga breathing technique to reduce anxiety and anger and can be practised sitting anywhere during your leisure.
Bhramari pranayama [bee breath]
written by Dr. Sanjana p[VB]
The Sanskrit word “Bhramar “means bumble bee and “bhramari pranayama” got this name as it is practised like bee breath. In this Pranayama the exhalation sound resembles the humming sound of a bee and hence it is known as Bhramari pranayama.
Each type 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. Compared to other pranayama, Bhramari does not have any kind of breath holding or alternate nostril involvement with counting. It is very simple to do.
In bhramari pranayama it has to be ensured that your lips are purported to be shut, and you have to gently build a sound like that of a buzzing bee in your throat.
Health Benefits of Bhramari pranayama:
- It helps to de- stress your mind instantly.
- It helps to improve the concentration.
- It gives happiness to your mind and brain lowering stress levels.
- It aids in reducing symptoms of migraine.
- It is effective for correcting the hormonal imbalances and other disorders like hypertension, anxiety, and depression.
- it is helpful in Improving concentration and memory and hence boosts confidence.
- helps in reducing blood pressure and hence useful for people having hypertension.
- Helps to do meditation calmly
Cautions
Do Bhramari Pranayama after completing the Anulom vilom Pranayama.
Do not put your finger inside the ear while practising Bhramri, instead gently press the ear cartilage.Don’t press your ear cartilage too hard while doing this Pranayama.
Do this yoga breathing exercise in the morning with an empty stomach
Make sure that a gap of 2-3 hours exists between Pranayama and your meal.
How to practice Bhramari pranayama?
• Firstly, sit up straight with your spine erect in a ventilated room and keep your eyes closed for a while. Try to 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. Do it in this way each time.
• 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 prefer. It is generally thought that making high pitched sounds are good for better results.
• Breathe in again and continue the same pattern 3-4 times.
Variations of doing Bhramari pranayama
Bhramari pranayama can be done in various positions.
You may 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. That may be adequate to relax the mind.
You can practice the Bhramari pranayama 3-4 times every day.
Research studies on Bhramari pranayama
Practice of bhramari pranayama in a consistent way has a positive impact on cardiovascular and respiratory systems of your body.
It improves the autonomic system towards parasympathetic (vagal tone) dominance and help to reduce impact of stress on the body.
This has significantly positive impact on general health.
Bhramari pranayama practice is effective in rectifying the hormonal imbalances and diseases like hypertension, anxiety, and depression.
The calming effect of the Bhramari is also beneficial in overcoming drug dependency.
In a nutshell Bhramari pranayama helps to improve your mental and physical health in the simplest way.
References
https://sarvyoga.com/bhramari-pranayama-bee-breath-steps-and-benefits
https://www.artofliving.org/yoga/breathing-techniques/bhramari-pranayama