Are you finding yourself awake and fixated on your room wall even at 2 am? The reason behind this occurrence lies in the unwillingness of your mind to unwind. It is imperative to calm your mind before retiring to bed to avoid such situations. Fortunately, we present to you an extraordinary technique that aids in soothing the mind and inducing a state of tranquility: Bhramari Pranayama. Are you unfamiliar with this practice? If so, this blog offers a wealth of information to help you achieve a peaceful and restful sleep. Read on to discover the secrets of attaining a soothing and rejuvenating night's rest.
What is Brahmari pranayama?
Brahmari pranayama is an effective breathing exercise that provides instant soothing for the mind. It helps release anger, frustration, and anxiety and promotes overall relaxation. This technique is widely regarded as one of the best ways to alleviate stress and promote well-being.
Brahmari pranayama is easy to practice and can be done anywhere, whether at home or work. It offers a quick solution to reduce stress and restore happiness.
Interestingly, Brahmari pranayama is also known as the Humming Bee breathing technique because the exhalation sound resembles the humming of a bee.
In addition to its calming effects, this pranayama technique enhances concentration and generates positive vibrations in the body. Let's explore the step-by-step process and benefits of practicing Brahmari pranayama.
How to do Bhramari Pranayama?
A person can perform this asana during both sunrise and sunset. Prior to beginning, it is advisable to locate a serene environment and assume a seated position in Sukhasana.
Align your spine in a straight position and gently close your eyes.
Position your palms on your knees in Pratana Mudra, with your thumbs resting on the tragus.
Place your index finger on your forehead.
Let your middle finger rest on the medial canthus, while the ring finger finds its place at the corner of your nostril.
Inhale deeply, allowing your lungs to fill with air.
During the exhalation, produce a gentle humming sound resembling that of a bee, saying "Mmmmmmm" slowly.
Keep your mouth sealed throughout the practice and observe the vibrations of the sound permeating your entire body.
Bhramari Pranayama Steps: How to perform the Bee Breath Asana
Assume a comfortable seated position such as Sukhasana, Ardha Padmasana, or Padmasana. Maintain an upright posture with your spine straightened, and gradually close your eyes.
Achieve a state of equilibrium within the body and embrace the ensuing tranquility.
Position your fingers precisely on the designated points.
Initiate the process with your pinky finger.
Direct your attention to the points located on the nostrils, both on the right and left sides, commonly referred to as ida and pingala or ida nadi and pingala nadi—where ida nadi corresponds to the left side, while pingala nadi pertains to the right side.
By exerting pressure on these points, you are effectively stimulating the nadis without straining any muscles.
The activation and channelization of these nadis play an instrumental role in the practice of Bhramari Pranayama, thereby making all the aforementioned points on our fingertips significant.
Proceed to breathe in a rhythmic pattern, simultaneously exhaling with a humming sound resembling that of a bee.
Remain mindful of your pressure points, ensuring that you apply gentle pressure without exceeding the appropriate level.
The nadis travel from the nostrils to the eyes, forehead, head, back of the neck, and ultimately reach the lower back.
By sealing off your ears, you can deeply experience and observe the vibrations, thereby facilitating the absorption of the beneficial effects of Bhramari Pranayama into your body.
Benefits of Bhramari Pranayama
- Bhramari Pranayama offers potential solutions for sinus issues. It promotes mental calmness and alleviates mental stress.
- Bhramari Pranayama provides benefits to individuals with high blood pressure by assisting in blood pressure stabilization.
- Bhramari Pranayama facilitates the reawakening of Kundalini energy and offers advantages to individuals suffering from migraines.
- Bhramari Pranayama supports expectant mothers in facilitating a smooth childbirth process and promotes the proper functioning of the endocrine system. However, it is advisable to consult a doctor before commencing Bhramari Pranayama.
- Consistent practice of Bhramari Pranayama enhances memory power, fosters positive thinking, and enhances intellectual abilities.
- Bhramari Pranayama proves beneficial for the relief of stress, anxiety, anger, fear, sleeplessness, and other forms of mental disorders.
- Bhramari Pranayama induces relaxation in the brain's nerves and helps eliminate various blood irregularities.
- Bhramari Pranayama is beneficial for individuals with hypothyroidism, as it helps control the thyroid and prevents abnormal weight gain. Incorporating Jalandhar Bandh during practice can provide quick relief.
Bhramari Pranayama Precautions
- It is recommended to perform Bhramari Pranayama after practicing Anulom-Vilom Pranayama.
- When practicing Bhramari Pranayama, avoid applying excessive pressure to your ears, eyes, or nose.
- The best time to do Bhramari Pranayama is in the morning on an empty stomach. It can also be done in the evening, but morning practice yields quicker results.
- During Bhramari Pranayama, cover your ears using ear leaves instead of inserting fingers.
- It is advisable to practice all types of breathing-related Pranayama under the supervision of a yoga expert or after proper instruction.
- If practicing Bhramari Pranayama in the evening, maintain a gap of at least two to three hours between the practice and dinner.
- Individuals with ear pain or infection should avoid Bhramari Pranayama.
- Limit the repetition of Bhramari Pranayama to three or four times.
- Start with a short duration for Bhramari Pranayama and gradually increase the time as you progress.
- If Bhramari Pranayama leads to headaches, dizziness, or any other issues, seek guidance from a doctor before continuing the practice.
Daily yoga practice offers numerous physical and health benefits by addressing various ailments and conditions. Different yoga asanas target specific issues, providing targeted relief. Regular practice of yoga asanas yields significant advantages. Experts in yoga recommend incorporating Bhramari Pranayama into daily routines to promote a healthy body and mind. Similar to playing the flute by applying pressure on the holes, Bhramari Pranayama requires proper pressure on the nadis to produce a perfect bee-like sound from the nose. This technique ensures the optimal benefits of Bhramari Pranayama.
Authored by: Vijeta Rana
About the Author: Vijeta Rana is a Wellness and Fitness Blogger from Punjab, India.