Want to find a moment of calmness? Learn Bee Breath, or Bhramari Pranayama, to reduce tension and stress.
Stress and burnout are becoming increasingly common in today’s fast-paced and demanding world. Continuous pressure to perform and accomplish makes it easy to lose sight of well-being and potential to cope with daily life. However, there is a powerful tool that can help us combat these challenges: Bhramari Pranayama, or Bumblebee Breath.
Bhramari pranayama is a breathing exercise that calms the mind and silences the senses. Its deep humming helps people withdraw from sensory overload, reduce headaches, improve focus, and soothe anxiety symptoms. Best of all, anyone can do it – even beginners!
If you are struggling to slow down and find peace amidst the chaos, continue reading to discover the outstanding benefits of Bhramari Pranayama and how to perform it in a few simple steps.
What is Brahmari Pranayama?
The word pranayama comes from Sanskrit, meaning “extension of breath.” Prana is the life force that infuses our bodies with energy. It forms a strong association between the mind and consciousness.
This pranayama is named after the black Indian bee Bhramari because, during the pranayama, one must make a humming sound like a bee. The most common form of Bhramari Pranayama involves:
- Sitting with one’s back straight.
- Placing one’s thumbs on one’s ears.
- Creating a ‘humming’ sound.
To feel the energy, one can practice this simple technique ten times and meditate silently for a few minutes.
Bhramari Pranayama has several benefits; practicing the asana 4-5 times daily is best to derive them. Upon regularly practicing the asanas, you will notice how relaxed and destressed you feel and that nothing from the day’s activities is weighing you down.
Before you sleep, it is essential to calm your mind. Bhramari Asana teaches you to keep your breath still to steady your mind- this is just one of the many benefits of Bhramari pranayama. Practicing yoga before relaxing in bed helps your mind relax and enter a calm state, enabling you to sleep better through the night. Yoga is the best way to improve your sleep if you aren’t getting enough deep sleep.
Steps to Perform Brahmari Pranayama
- Sit in a comfortable position. You can sit cross-legged on a mat or in front of a chair. Keep your spine straight. If staying directly on the mat is difficult, sit on a cushion to elevate your position.
- Close your eyes. Keep your lips and teeth slightly apart.
- Bring your thumbs to your ears and close them gently. Rest your other fingers on the crown, spreading out over it.
- Breathe through your nostrils, then exhale slowly, emulating a steady, low-pitched ‘hmmm’ as a bee makes cartilage at the back of your throat. If the sound resembles the humming of a bee, then you are doing it right.
- Practice and make the sound as soft, smooth, and steady as possible. When you move more profoundly, you can feel the vibration of the bee sound resonate through your head and cartilage. Keep your body still, and bring your attention to the light at the center of your forehead, also called the third eye center. To get all the benefits of Bhramari Pranayama, perform it at least 10 times.
- After you practice the tenth round, contemplate how you feel.
Listen to your body and your emotions. You will feel a shift in your energy and silence within. Focus on the parts where you can sense a tingle, like your cartilage. Sit silently in that position for 5-10 minutes. This is a great asana to include in your yoga routine before bed every night.
Best Time to do Brahmari Pranayama
You can practice Bee Breath at any time of day with an empty stomach. The ideal timings are the start of the day, before sunrise, or even bedtime.
Benefits of Brahmari Pranayama
Bhramari Pranayama is a simple technique you can use anywhere, at home or workplace. It is a straightforward way to release all stress. The advantages of Bhramari Pranayama are described below:
1. For Anxiety and Stress
If you are battling stress and anxiety, you must try Bhramari Pranayama. It may help relieve the stress and increase the body’s healing capacity. Moreover, it may calm the mind and improve mental health by giving happiness and peace. Further, it may help develop self-esteem and enhance the coordination between mind and body.
2. For Blood Circulation
Proper blood circulation is crucial for staying active and energetic. Research has proven that the humming sound of Bee Breath produces nitric oxide in the body. Nitric oxide is produced from sinuses and nasal mucosal cells that help microcirculate blood and oxygen. The vibrations open the tiny blood vessels that circulate the blood.
3. For Ear Conditions
The regular practice of Bhramari Pranayama may help with ear problems. The humming buzz sound is a self-induced sound therapy that might benefit Tinnitus. The nitric oxide produced helps with deafness; however, human research is required to back this claim.
4. For Eyes
It helps to increase focus and coordination between both eyes. Bhramari Pranayama also incorporates simple eye exercises and other body parts, a great benefit.
5. On Brain
Bhramari Asan promotes focus, speech discrimination, and gripping capacity by putting the brain into an alpha state. This long-term workout can revitalize and transform the body, mind, and spirit if done correctly.
6. For Skin
Bhramari pranayama has commendable benefits for the skin. Chronic skin infections occur due to an imbalance of hormones. Pranayamas such as Bhramari help to improve severe skin damage, prevent aging, and promote better skin quality.
7. Other Brahmari Benefits
- Regular practicing Bhramari Pranayama may help eliminate negative emotions like anger, agitation, frustration, and fear.
- It may help cool the mind instantly. This helps alleviate insomnia and gives sufficient time for healing to take place.
- It may enhance physical health by boosting brain function.
- It may be a helpful preparatory Pranayama asana for performing meditation and concentration.
- It helps in decalcification.
- The continuous humming vibrating sound may open up the blockages in the brain and provide a feeling of happiness.
- It may help with migraines by providing a soothing effect on the mind.
- It may help to gain a steady mind and lower mental pressure.
Brahmari Pranayama for Decalcification of Pineal Gland
The pineal gland, often known as the third eye or the seat of the soul, plays a crucial role in regulating various physiological functions, including sleep-wake cycles and the production of melatonin.
Over time, the pineal gland can become calcified, potentially affecting its optimal functioning. Brahmari Pranayama offers unique benefits for the decalcification of the pineal gland.
Let’s understand how the brahmari pranayama helps in the decalcification of the pineal gland:
1. Increased Blood Flow and Oxygenation
The intentional breathwork of Brahmari Pranayama increases blood circulation and oxygen supply to the brain, including the pineal gland. Improved blood flow supports the removal of calcification and promotes overall brain health.
2. Vibration and Resonance
The humming sound created during Brahmari Pranayama generates gentle vibrations that resonate in the head and the sinus cavities. These vibrations can stimulate the pineal gland and contribute to the breaking down of calcified deposits.
3. Balancing the Endocrine System
Brahmari Pranayama is known to have a harmonizing effect on the endocrine system, which includes the pineal gland. By promoting balance in the endocrine system, Brahmari Pranayama contributes to the overall health of the pineal gland.
Brahmari Pranayama’s Mental Health Benefits
Today, we live in a fast-paced and stressful modern world. The ancient practice of Brahmari Pranayama is a powerful antidote to fight stress and promote mental well-being.
Let’s understand how Brahmari Pranayama works to slow down the mind and address mental health concerns:
1. Activation of the Relaxation Response
Brahmari Pranayama engages the parasympathetic nervous system, triggering the relaxation response. This pranayama practice counteracts the stress response by activating the body’s natural relaxation mechanisms, promoting a sense of calm and tranquility.
2. Release of Tension and Emotional Blockages
The humming sound produced during Brahmari Pranayama creates vibrations that resonate in the head and chest. These vibrations release tension and emotional blockages, providing a cathartic release for accumulated stress and negative emotions.
3. Reduction of Cortisol Levels
Chronic stress often leads to elevated cortisol levels, contributing to various health issues. Brahmari Pranayama has been associated with reduced cortisol levels, helping to regulate the body’s stress response and mitigate the harmful effects of prolonged stress.
4. Mindfulness and Focused Attention
The practice of Brahmari Pranayama involves focused attention on the breath and the humming sound. This mindfulness component helps redirect the mind away from stressors, fostering a heightened sense of awareness and concentration.
5. Balancing Neurotransmitters
Regular practice of Brahmari Pranayama can influence the balance of neurotransmitters in the brain, including serotonin and dopamine. Maintaining optimal levels of these neurotransmitters is crucial for mood regulation and the prevention of mental health issues.
6. Improved Sleep Quality
The calming effects of Brahmari Pranayama contribute to better sleep quality. Adequate and restful sleep is essential for mental health, and Brahmari Pranayama is a valuable tool in promoting a good night’s sleep.
Brahmari Pranayama Precautions
- Ensure not to put your finger inside the ear but on the cartilage.
- Do not press the cartilage too hard. Press gently and release with the finger.
- Keep your mouth closed while making the humming sound.
- You can do Bhramari pranayama with your fingers in the Shanmukhi Mudra, too.
- Do not put pressure on your face.
- Stay within the recommended repetitions of 3-4 times.
Brahmari Pranayama Contraindications
None. Once this pranayama is learned correctly, anyone, from children to older people, can practice it on an empty stomach.
Though bumble bee breath is meant for everyone, there are some exceptions in which individuals must avoid this breathing practice.
- People with chest pain, sinus, and extremely high blood pressure should avoid Bhramari Pranayama.
- Women who are menstruating should avoid Bhramari, as this can flare up period pain.
- One must not perform bumble bee breathing in a supine (lying position) position.
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In a world continually bombarded with distractions and demands, we lose touch with ourselves and what matters. Bumblebee Breath allows one to step back, slow down, and reconnect with one’s inner self in a way that can be truly therapeutic and healing.
If you want to combat stress and reconnect with your Self, Bhramari Pranayama is worth considering. It’s a simple yet powerful technique to find inner peace and calm no matter what’s happening around you. Give it a try and see how it can benefit you.