Bhramari Pranayama | Bhramari Breathing | “Buzzing Bee Breath”
Bhramari Pranayama is a safe and easy breathing technique, with potential benefits when paired with practices such as meditation. Like other pranayama’s, its effectiveness comes in part from its ability to trigger the autonomic nervous system. In addition, it’s therapeutic effect, can lead the way for aiding in relieving symptoms of stress, and anxiety, offering a more focused and relaxed mind. Bhramari Pranayama is composed of the Sanskrit word “Bhramar” which means bee. In fact, bhramara means “big black bee”.
To understand different types of pranayama, it’s important to note, engaging in these practices means you are deliberately focusing on breath. It becomes more of a voluntary motion, as oppose to involuntary. ‘Prana‘ itself literally means vital life force (breath), followed by ‘ayama‘, meaning control. This practice usually consists of 3 phases. Inhalation, retention, and exhalation.
Bhramari is just one type of pranayama. Furthermore, it focuses on a longer exhalation, compared to inhalation, activating the parasympathetic nervous system.
Bhramari Pranayama Step-by-Step Guide:
Follow these steps to practice Bhramari Pranayama:
- Begin by sitting comfortably in a meditative, cross-legged pose, such as Sukhasana, while maintaining an upright spine.
- Place your hands gently over your eyes, using your thumbs to close your ears.
- Breathe naturally and allow your body and mind to relax completely.
- Keep your mouth slightly open, with your teeth gently apart.
- Take a slow and deep inhalation, filling your lungs to their fullest capacity.
- Exhale slowly while emitting a continuous and melodious hum from your throat (Mmmmmm). Maintain this harmonious sound throughout the entire exhalation.
- Pay attention to the soothing vibrations generated by the humming sound, remaining fully aware of its continuous resonance.
- As you practice, make an effort to keep your facial muscles relaxed and avoid any unnecessary tension.
- Begin your Bhramari Pranayama practice with three cycles of ‘Buzzing Bee Breath.’
Alternatively, you may start eliciting a humming noise, and then move to a more silent practice. Consequently, imagining yourself making a humming noise on exhalation for a few cycles as well.
Benefits Of Bhramari Pranayama:
Bhramari Pranayama has several touted benefits. In fact, many believe by changing up frequencies or pitches of the ‘humming sound/vibrations’ may help in specific situations. For example,
- Helps soothes and calm the mind.
- Relieve tension and anxiety.
- Acute reducing of blood pressure.
- Effective against insomnia.
- Improves concentration.
- Opening passage for those suffering nasal congestion.
- Strengthen self-confidence.
When is the Best Time to Practice Bhramari Pranayama?
The ideal time for practicing Bhramari Pranayama is a matter of personal preference and individual needs. Unlike rigid rules, the timing of your pranayama practice can be adapted to suit your unique circumstances. However, it is generally recommended to choose a time of day when there are fewer distractions and external noises that might interfere with your inner focus.
With that said, Bhramari Pranayama can be beneficially practiced at any time during the day. Its soothing vibrations and calming effects make it an effective technique for relieving mental tensions, promoting relaxation, and enhancing mindfulness.
Maximizing the Benefits of Bhramari Pranayama:
To fully harness the advantages of Bhramari Pranayama, it’s essential to emphasize both mental and physical comfort. A state of relaxation is paramount for the effectiveness of this breathing technique, with special attention to the soothing vibrations it imparts.
Additionally, consider these important guidelines:
- Avoid applying excessive pressure to your ears; maintain a gentle touch.
- Keep your mouth gently closed with your teeth slightly apart throughout the practice.
- Ensure that your elbows remain at shoulder height, maintaining a relaxed neck posture.
- It’s advisable to refrain from practicing Bhramari Pranayama while lying down, as it is most impactful when performed in a seated or upright position.
Final Thoughts!
Another variation to basic pranayama practices is Bhramari, or ‘buzzing bee breath’. A personal choice that can help in sessions of meditation or meditative style yoga sessions.
Namaste
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