Bhramari pranayama (Bee Breath): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

Introduction:

The word Bhramari is composed of the Hindi word Bhramar (in Indian language) which means bumblebee and the meaning of pranayama is breathing technique, hence it can also be called bee breath. Bhraamri (bee breath) could be an extremely effective pranayama (breathing exercise) for meditation. The activity of this breathing exercise helps to quickly produce a cool effect on the mind. Bhramari Pranayama is effective in reducing high vital signs, fatigue and mental stress. Working together, this pranayama will have a beneficial effect on ear, nose, mouth and eye problems.

This pranayama is one of the great breathing exercises to clear the mind of anxiety, fear or frustration and get rid of anger. It’s easy to do breathing techniques and can be practiced anywhere at work or at home, it’s an instant option to unburden yourself. In Bhramari Pranayama, the exhalation sound is very similar to the buzzing of a bee, hence it is called Bhramari Pranayama. In this breathing process, your lips should be closed and you should gently and floatingly build up a sort of buzzing bee in your throat.

The practice of Bhramari Pranayama is very helpful in making the breath smooth and also calming the mind. The sound vibrations are plainly felt in your face, neck, and jaws. This is easy and can be done by any age group

Steps of Bhramari Pranayama

1. Choose a comfortable seating position.
2. If you can, it’s best to sit cross-legged on the floor with a pillow or blanket to comfortably elevate your hips.
3. Alternatively, you can sit in the front of a chair and put your feet flat on the floor.
4. Lengthen the spine so that your back, neck, and head are upright.
5. Gently close your lips, keep your teeth slightly apart, and bring the tip of your tongue into the space behind your upper front teeth.
6. Maintain this position of the mouth throughout the exercise, checking frequently that the jaw remains relaxed.
7. Then close each ear with your thumbs, placing index fingers in the centre of the front piece above the eyebrows and reaching the middle, ring and little fingers above the eyes so that the tips of these fingers are very gently pressing against the bridge of the nose.
8. To start, take a long, deep breath in through your nostrils, bringing your breath up to your stomach.
9. Drop your chin to your chest and begin to exhale slowly, making a steady, deep hmmm sound in the back of your throat, like the buzzing of a bee.
10. Focus on making the sound soft, mellow and even.
11. The positioning of the tongue allows the vibration to resonate better throughout the head and affect the tissues of the brain.
12. Keeping the body perfectly still, bring your attention to the centre of the head to chakra let Anja, the sound filling the head and spreading to the body.
13. Merge with the sound and allow the vibration to permeate your whole being.
14. At the end of the exhalation, slowly straighten your neck while inhaling through your nostrils again to repeat the process.
15. Start with seven repetitions.
16. You can either continue with seven reps or add one rep per week and slowly work your way up to a total of seventeen reps.
17. After the last exhalation, allow your breathing to return to normal and observe any changes that have occurred.
18. When you are ready, gently open your eyes and continue to draw some of your awareness inward.
19. When it’s morning, get up slowly and give your full attention to the rest of the day; When evening falls, notice the vibrational stillness this exercise has induced in your body and try to maintain it as you prepare to retire for the night.
20. Inhale again and repeat the same pattern 3-4 times.

 Benefits of Bhramari Pranayama

• Calms and calms the mind
• Relieves cerebral tension
• Stimulates the pineal and pituitary glands and aids in their proper functioning
• Calms the nerves
• Relieves stress and anxiety
• Relieves anger
• Lowers blood pressure
• Strengthens throat health
• Strengthens and improves voice
• Supports healing of body tissues
• Induces healthy Sleep

Precautions of Bhramari pranayama

• Be careful not to put your finger in the ear but on the cartilage.
• Don’t apply too much pressure on the cartilage.
• Gently press and release your finger.
• Keep your mouth closed while making the hum.
• You can also do Bhramari Pranayama with your fingers in Shanmukhi Mudra.
• Don’t put pressure on your face.
• Don’t exceed the recommended repetitions of 3-4 times.

FAQ

What are the contraindications or the conditions that should be avoided during bhramari pranayama?

Women who are pregnant or menstruation shouldn’t perform brahmari. It is also contraindicated for people with extremely high blood pressure, epilepsy, chest pain, or an active ear infection. Bhramari should not be practiced in a supine (lying) position. Bhramari (like most pranayama) is best practiced on an empty stomach. While it can be practiced at any time of the day, Bhramari is particularly effective early in the morning and late at night when there are fewer distracting sounds and our inner perceptions are at their sharpest.

The above instructions are intended to provide a safe and general introduction to the practice of bhramari. Advanced practitioners sometimes add variations such as breath holding (khumbaka), muscle tension (bandhas), and may also hum on the inhale, as in Ujjayi Pranayama. These additional techniques are best learned in person from a qualified instructor.

How Long Should You Do Bhramari Pranayama?

Brahmari Pranayama is repeated 3-4 times a day. You can exhale with a buzzing sound for a maximum of 15 seconds.

REFERENCE

https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/bhramari-pranayama/