Bhramari Prāṇāyāma, also called the Bee Breath, is a sound-based breathing practice in which the exhalation is accompanied by a gentle humming sound. The term Bhrāmari comes from the Sanskrit word Bhramara, meaning “bee.” This vibration has a calming effect on the brain and nervous system, helping to quiet mental chatter, reduce stress, and bring the mind into a meditative state.
Gentle Humming Breath is a simpler form of the same principle, using a soft humming sound to stimulate relaxation and vagus nerve activation. Both practices are deeply soothing, enhance focus, and prepare the mind for meditation.
Purpose:
• Calms the mind and nervous system
• Reduces anxiety, stress, and mental chatter
• Activates the vagus nerve for natural relaxation
• Improves focus, concentration, and emotional balance
• Prepares the mind for meditation and deep relaxation
Steps:
• Sit comfortably with a straight spine and relaxed shoulders. Close your eyes
• Place your index fingers lightly on the ear cartilage (optional for deeper effect)
• Take a deep inhalation through the nose
• Exhale slowly through the nose while producing a humming sound:
• Bhramari: a long bee-like “mmmm” sound
• Gentle Humming Breath: a soft, low “mmm”
• Feel the vibration resonating in the head, throat, and chest
• Repeat for 5–7 rounds, then sit quietly in silence for a few moments
Benefits:
1. Instantly calms the mind and reduces stress
2. Lowers blood pressure and relaxes nerves
3. Relieves anger, frustration, and insomnia
4. Enhances concentration and mental clarity
5. Stimulates the vagus nerve → promotes relaxation and better sleep
6. Activates the Ajna (third-eye) chakra, balancing emotions
Contraindications:
1. Severe ear problems (e.g., tinnitus, infections)
2. Epilepsy (vibrations may trigger episodes)
3. Pregnancy (deep vibrations may feel uncomfortable)
4. Severe sinus or ear infections
5. Migraine flare-ups
6. Avoid if feeling dizziness or excessive pressure in the head
