What is it Bhramari?
Bhramari (Sanskrit: भ्रामरी bhrāmarī f.), also known as Bhramari Pranayama or Humming Bee Breath, is a Pranayama technique that involves producing a gentle, humming sound during exhalation. The term "Bhramari" is derived from the Sanskrit word for "bee” and referring to the Goddess Bhramari.
Effects of Bhramari Breathing
During Bhramari, the attention is directed towards the humming sound created by the vocal cords and the vibrations it generates. It helps to draw the mind inward and promotes a sense of tranquillity and stillness. This technique can be used to balance the different compartment of our brains and thus the different levels of activation. The re-balancing can have intense effects before you feel the benefit of the exercise.
1. Calming the Mind
Bhramari involves slow and controlled breathing, which helps regulate the respiratory rate and depth. This promotes a balanced exchange of oxygen and carbon dioxide in the body and induces stillness in the mind.
2. Improves Respiratory Function
The humming sound in Bhramari resonates within the nasal passages, sinuses, and facial muscles. This stimulation helps clear the nasal passages, enhancing overall respiratory function. It can be used as treatment on sinusitis in combination with other yogic practices.
3. Diaphragmatic Activation
During Bhramari, the process of deep exhalation engages the diaphragm, the primary muscle responsible for breathing. This strengthens the diaphragm and improves its efficiency, helping with digestion, healing processes and overall immune function.
4. Reducing Stress
The extended slow exhalation and the gentle humming sound activate the parasympathetic nervous system, triggering the relaxation response. This leads to a reduction in heart rate, blood pressure, and overall reduced stress levels.
5. Improves Focus and Mental Health
The vibrations created by the humming sound have a soothing effect on the mind, aiding in mental clarity, concentration, and focus. It can enhance cognitive function and improve overall mental performance.
6. Improves Blood Pressure
The slow and controlled breathing in Bhramari, combined with the relaxation response, can help regulate blood pressure. It may be particularly beneficial for individuals with hypertension or high blood pressure.
7. Helps with Headaches and Migraines
With the right practice the gentle vibrations and relaxation provided by Bhramari can help relieve headaches, including tension headaches and migraines. It relaxes the facial muscles and subtle tension stored in the fasciae.
8. Helpful with Sleeping Disorders
Practicing Bhramari before bedtime promotes a state of relaxation, helping to improve sleep quality and manage insomnia. It prepares the body and mind for restful sleep and can be a helpful tool for anyone with sleeping disorders caused by overactivity and nervousness.
9. Help with Speech Disorders
The humming sound in Bhramari can be beneficial for vocal and speech therapy. It helps improve vocal resonance, clarity, and control, benefiting individuals with speech disorders, stuttering, asthma or vocal strain. As powerful as Bhramari practice is it has to be approached with caution and respect.
Learn at the Yoga Science Academy
If you wish to explore more about the power of Bhramari and the applications, please reach out or visit our Trainings online, in Nepal, and in Europe. For specific applications and needs you can make a counseling appointment and find your personalized holistic Yogic practice. With a comprehensive curriculum, our courses cater to all levels of experience to gain practical skills and confidence through hands-on training, preparing you to share yoga's benefits with others.
Precautions with Bhramari
While practicing Bhramari Pranayama, it is important to keep the following precautions in mind:
Practice under Guidance: If you are new to Bhramari Pranayama or Pranayama in general, it is recommended to learn and practice under the guidance of a qualified Yoga instructor. They can ensure that you are performing the technique correctly and address any concerns or difficulties that may arise.
Find a comfortable seated position, with an upright spine. Ensure that your body is relaxed, and there is no unnecessary strain on your neck, shoulders, or back. Bhramari is to be practiced in an upright position.
It is advisable to practice Bhramari Pranayama on an empty stomach or at least 2-3 hours after a meal. Performing the technique with a full stomach may cause discomfort or interfere with the breathing process.
Start with the advised duration for your Bhramari practice and gradually increase the time as you become more experienced and learn to handle the effects. Do not push yourself beyond your limits and advance according to your growing capacity.
Remember, the practice of pranayama should always be approached with mindfulness, patience, and self-awareness. If you experience any persistent discomfort or adverse effects, it is recommended to seek guidance from a healthcare professional or a qualified Yoga instructor.