Buzzing bee breath

BHRAMARI PRANAYAMA

What is Bhramari pranayama?

Bhramari came from the Sanskrit word for “bee.” This breath practice has been named after a type of black Indian bee due to the bee-like buzzing sound produced during the exhalation. Bhramari pranayama is a beneficial and helpful way to calm your mind. This is one of the best breathing exercises to release agitation, anxiety, frustration and get rid of all your stress.

 You can practice this simple-to-do technique anywhere at work or home, and an instant option available to de-stress yourself.

Key benefits

  • This Pranayama helps to relieve anger, tension, stress, and anxiety. 
  • It is a handy technique for people suffering from hypertension as it calms down the agitated mind.
  • Builds confidence
  • It helps relieves hypertension as it calms down the restless mind
  • Helps mitigate migraines
  • Improves concentration and memory
  • Helps in reducing blood pressure

How to do this Pranayama

  1. Sit in a comfortable sitting posture with the spine erect, close your eyes, and relax your body. 
  2. Place your index fingers onto the small triangular flaps in front of your ear canals (the tragi) and press them inward to block the ear canals. (Do not put your fingers directly into the ear canals.) 
  3. Inhale slowly and entirely through both nostrils. 
  4. Exhale, pressing your tongue against the roof of your mouth, and start to hum loudly. Keep a continuous hum until you run out of breath. ✺There are two ways to hum: making an “mmm” sound and making an “nnn” sound. For this technique, make a nasally “nnn” sound (as in the name Nancy) to hum. Feel the vibration at the center of your brain. 
  5. Repeat five times, chanting HUM without pausing.
  6. Stop humming and release your arms to rest on your knees. With the breath quiet, stay focused inward until you feel the desire to come back.

When should you do this

A Practitioner should practice Bhramari Pranayama with at least four to five hours of a gap between your meals or an empty stomach. The excellent time to do this Pranayama early in the morning and or preferably before sunrise. 

Few Points To be Noted While Doing Bhramari Pranayama (Buzzing Bee Breath)

  • Ensure that you are not putting your fingers inside the holes of your ear, but you are pressing softly on the cartilage.
  • Don’t press the cartilage too hard. Gently press and release with the finger.
  • While humming, ensure that your lips are softly closed and touching each other.
  • You can also keep a Shanmukhi mudra while doing this Pranayama. To sit in Shanmukhi mudra, gently place your thumbs on the ear cartilage, index fingers on the forehead just above the eyebrows, middle fingers on eyes, ring fingers softly closing your nostrils, and the little fingers on corners of your lips.

References

  1. BKS Iyengar: Light on Pranayama

 

https://youtu.be/h_JyYBfj0tE

 

 

 

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