Bhramari

Bhramari pranayama derives its name from the black Indian bee, known as Bhramari, and its practice resembles the humming sound of the bees during exhalation. It is one of the most effective breathing exercises for calming the mind, alleviating agitation, frustration, or anxiety, and reducing anger. 

There are supine and seated stages, with the final stage being in the seated position while performing San Mukhi Mudra. In this position, you use your fingers to close or partially close the organs of perception.

The humming sound produced during exhalation creates vibrations in the hypothalamus that resonate throughout the head, chest, and throat. This helps to balance the autonomic nervous system and reduces the “fight or flight” response of the sympathetic nervous system, decreasing stress, enhancing mental clarity, and promoting relaxation. Additionally, the vibrations from humming directly stimulate the vagus nerve, which plays a crucial role in regulating heart rate, blood pressure, and relaxation.

Bhramari, like most pranayamas, is best practiced on an empty stomach. While it can be done at any time of day, bhramari is particularly effective in the early morning and late at night, when there are fewer distracting noises and our inner perception is at its sharpest.

Supine Position:

Lie down in savasana and support the back of your neck and head so that your forehead is above your chin. Be aware of the space at the base of your throat where the humming sound resonates from. On the exhalations, slow down your breath and make the humming sound, repeating it 3-5 times before resting in silent savasana.

Seated Position:

1.      Sit up straight in a quiet, tranquil space and start to observe the quietness within.

2.     Slightly drop the chin down to help quiet the mind.

3.     Take a deep breath in and watch the breath move up the torso. Once the breath reaches the collarbones, pause and notice the absorption of prana. Then, exhale, make a humming sound that resonates from the base of your throat. 

4.     Continue the same pattern 3-5 times.

San Mukhi Mudra

The final stage of Bhramari, called “San Mukhi Mudra,” involves either partially or completely closing the organs of perception, which brings about a sense of “Pratihara,” the fifth of the eight limbs of yoga. This stage enhances awareness, absorption, and introspection by channeling prana and purusha.

How to Practice

·       Choose a comfortable sitting position with your legs crossed, in lotus pose, or virasana. Alternatively, you can sit in a chair with your feet flat on the floor. Allow your spine to lengthen while keeping your back, neck, and head aligned.

·       Gently close your lips, keeping your teeth slightly apart, and bring the tip of your tongue to the space behind your upper front teeth. Maintain this mouth position throughout the practice, frequently checking to ensure your jaw remains relaxed.

·       Next, close each ear with your thumbs, place your index fingers at the midpoint of your forehead—just above your eyebrows—and extend your middle, ring, and pinky fingers across your eyes so that the tips of these fingers press gently against the bridge of your nose.  

·       To begin, take a long, deep breath in through your nostrils, bringing the breath all the way into your belly. Drop your chin to your chest and exhale slowly, producing a steady, low-pitched 'hmmm' sound at the back of your throat—like the humming of a bee. 

·       Repeat this process 3 to 5 times, then lie down in savasana.