This article is part of a series, where we cover some of the breathing techniques that can help you relax and feel calmer. I often combine these breathing techniques with my meditation practice to bring variety to the meditation routines and get the benefits of these breathing techniques.

In this article, we will cover Humming Bee Breathing or Bhramari Pranayam. Prānāyāma is the yogic practice of focusing on the breath. In Sanskrit, prāṇa means “vital life force”, and yāma means to gain control. The name “Bhramari” comes from an Indian black bee that makes a buzzing sound.

This technique helps calm the mind and is one of the best breathing exercises to reduce agitation or anxiety in the mind. It can be practiced anywhere to de-stress yourself.

So, let’s take a deep breath, and unlock the incredible benefits that lie within the simple act of mindful breathing. Let’s get started.

Before we begin, please note a few important points.

Pregnant or menstruating women should avoid practicing Bhramari. It is not recommended for people with very high blood pressure, epilepsy, chest pain, or an active ear infection. Also, please avoid practicing Bhramari Pranayam while lying down.

For optimal results, it is advisable to practice Bhramari on an empty stomach, just like most of pranayamas. Although you can practice it at any time of the day, Bhramari is especially powerful in the early morning and late at night, when there are fewer disruptive sounds, and our inner awareness is heightened.

• Getting Ready: Choose a comfortable seated position – either cross-legged on the floor, or in a chair with your feet flat on the floor. Allow your spine to lengthen so that your back, neck, and head are erect throughout the practice. Gently close your eyes.
• Bring Awareness: Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
• Getting Ready: There are a few variations here. But let’s do the simplest one first. Place your index fingers on the cartilage between your cheek and ear.
• Now, Inhale gently and deep into the belly. Hold it briefly at the end of inhalation.
• Breathe out: Press the cartilage gently with your index fingers. Make sure you are not putting the finger inside the ear, but on the cartilage. And do not press too hard. As you slowly exhale, make a steady, low-pitched ‘hmmm’ sound at the back of the throat—like the humming of a bee. Check out the video for more details.

Focus on making the sound soft, smooth, and steady. Maintain complete stillness in the body and direct your focus to the center of the head. Allow the sound to fill your head and let the vibrations permeate your entire body.

Like I mentioned, there is another popular variation for Bhramari. What you do is,

• Awaken the Body: Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. In this way, practice several rounds of full, slow and deep breaths to help awaken the Prana or the energy system of the body.
• Close each ear with the thumbs, place the index fingers at the midpoint of the forehead—just above the eyebrows—and reach the middle, ring, and pinky fingers across the eyes so that the tips of these fingers press very gently against the bridge of the nose.
• Now, Inhale gently and deep into the belly. As you slowly exhale, make a steady, low-pitched ‘hmmm’ sound at the back of the throat—like the humming of a bee.

Repeat the exercise 3-4 times.

Once you complete the final exhale, let your breath naturally return to its normal rhythm and take note of any changes that have taken place. Observe how you feel physically, mentally, emotionally, and spiritually. Pay attention to any energy shifts that may have occurred as a result of this practice. Notice where in your body you experience sensations and reflect on how they differ from when you began.

Now, gently open your eyes. Continuing to maintain the awareness of the sensations within. If you practiced in the morning, when you feel ready, slowly rise up and offer your full presence and focus to the rest of your day. If you practice this late evening, which is my preference, acknowledge the serene vibrations that this practice has instilled in your body and strive to maintain them as you get ready to rest for the night.

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