What is Bhramari Pranayama or the Bee Breathing pose?
Bhramari = bee
Bhramari is the Sanskrit word for “bee,” and this pranayama is so named because of the humming sound produced at the back of the throat during the practice—like the gentle humming of a bee.
This breathing technique can instantly calm the mind. It helps remove any agitation, frustration, and anxiety that the practitioner might experience. As Bhramari yoga is a simple technique, it can be practised almost anywhere and serves as a great stressbuster.
Instructions for Bhramari Pranayama
Bhramari Pranayama is one of 8 different forms of pranayama (or breathing). Here is how you can perform this pose:
- Sit on the Padmasana or any other sitting Asana and close your eyes.
- Place your index fingers on your ears.
Already relaxed? - Now, you must take a deep breath in. Once you begin to exhale, slowly press down on the cartilage with your index finger. You can either continue to press down on this cartilage or you can press it in and out while making a loud humming sound.
- Low-pitched humming is also acceptable, however, loud sounds are ideal as they produce superior results.
- Breathe in once again and continue to follow this pattern for 3 or 4 more rounds.
You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mrs. Kavita:
Benefits of Bhramari
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect. Here are some of the benefits of Bhramari:
- Stimulates the pineal and pituitary glands, supporting their proper functioning.
- Gives relief if you’re feeling hot or have a slight headache
- The Bhramari Pranayama lowers one’s blood pressure, thus relieving hypertension.
- It releases cerebral tension, hence it is recommended as a nightly routine yoga for better sleep.
- This breathing technique improves your ability to concentrate and helps sharpen your memory.
- In the time period of pregnancy, it helps to maintain and regulate the functioning of the Endocrine system and provide easy childbirth.
PS: Bhramari (as with most pranayamas) is best practiced on an empty stomach. While it can be practiced at any time of day, bhramari is particularly potent in the early morning and late at night—when there are fewer distracting noises and our inner perception is most acute.
Contraindication
Here are some precautions you need to take while doing this pose:
- Ensure that you are not putting your finger inside the ear but on the cartilage.
- When tired while performing the asana, take a rest and breathe deeply before performing the next round. Do not force the pranayama.
- Do not practice this breathing technique after you have had a heavy meal.
- Avoid making a high pitched humming sound if you are pregnant.
Also, if you have any medical concerns, talk with your doctor before practicing yoga.
Conclusion
Whether you’re anxious or angry, this breathing exercise can help you release the negative emotions, while breathing in freshness and joy.
A simple technique with miraculous benefits, the Bhramari Asana can be practised anywhere to de-stress yourself especially as a part of your routine yoga before bed.
Happy Yogaing!
