Bhramari (Bee Breath) & Gentle Humming Breath
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:
- Instantly calms the mind and reduces stress
- Lowers blood pressure and relaxes nerves
- Relieves anger, frustration, and insomnia
- Enhances concentration and mental clarity
- Stimulates the vagus nerve → promotes relaxation and better sleep
- Activates the Ajna (third-eye) chakra, balancing emotions
Contraindications:
- Severe ear problems (e.g., tinnitus, infections)
- Epilepsy (vibrations may trigger episodes)
- Pregnancy (deep vibrations may feel uncomfortable)
- Severe sinus or ear infections
- Migraine flare-ups
- Avoid if feeling dizziness or excessive pressure in the head
Chanting Breath (OM / Mantra Breath)
Chanting Breath is a meditative pranayama technique that combines controlled breathing with vocal sound vibration. The most common form uses the mantra OM (A-U-M), though other mantras may also be used.
During practice, the inhalation is taken slowly through the nose, and the exhalation is extended by chanting a mantra, allowing the vibration to resonate through the body. Traditionally, it is seen as a way to align the practitioner with universal vibration, calm the mind, and awaken inner awareness.
In modern practice, Chanting Breath is recognized as a powerful method to reduce stress, lengthen exhalation, regulate breathing rhythm, and create a sense of inner harmony.
Purpose: Expands lung capacity, centers the mind, and raises inner vibration.
Steps:
- Sit cross-legged or in a chair with an upright spine.
- Take a deep inhalation through the nose.
- On the exhale, chant OM:
- “O” resonates from the belly.
- “M” resonates from the head, lips closed.
- Feel the vibration spread throughout your body.
- Repeat for 3–5 minutes, allowing silence between chants.
Benefits:
- Harmonizes brain waves → induces meditative state.
- Enhances lung capacity and breath control.
- Promotes emotional balance and positivity.
Contraindications:
- Sore throat or laryngitis (may strain vocal cords).
- High anxiety episodes (loud chanting may overstimulate).
- Social discomfort if practicing in public or group not supportive.
Full Yogic Breathing (Three-Part Breath)
Full Yogic Breathing, also called the Three-Part Breath (Dirgha Prāṇāyāma), is a fundamental breathing technique in yoga where the inhalation and exhalation are consciously expanded to involve three regions of the torso:
- Abdomen (diaphragmatic breathing)
- Ribcage (thoracic breathing)
- Chest/collarbone (clavicular breathing)
The breath flows smoothly from belly → ribs → chest on inhalation, and reverses chest → ribs → belly on exhalation.
Traditionally, it is taught to train awareness of the breath, maximize lung capacity, and harmonize the flow of prāṇa (vital energy) throughout the body. In modern wellness, it is valued as a deep relaxation technique that reduces anxiety, improves oxygenation, and supports mindfulness.
Purpose: Maximizes oxygen intake, relaxes the body, relieves anxiety.
Steps:
- Sit or lie down comfortably. Place one hand on your belly, one on your chest.
- Inhale deeply in three stages:
- Fill the belly first (hand on belly rises)
- Then expand the ribcage
- Finally lift the chest and collarbones
- Exhale slowly in reverse:
- Chest lowers → ribs contract → belly pulls in.
- Breathe continuously without strain for 10–12 rounds.
Benefits:
- Increases oxygen intake and lung efficiency.
- Reduces anxiety, calms nervous system.
- Improves posture and awareness of breath.
Contraindications:
- Severe respiratory illness (COPD/asthma attack).
- Recent abdominal surgery (pressure on belly).
- Very low blood pressure (deep relaxation may cause faintness).
Kapalbhati / Kapalabhati Prāṇāyāma (Skull Shining Breath)
Kapalabhati is derived from two Sanskrit words — Kapāla meaning “skull” or “forehead” and Bhāti meaning “shining” or “illuminating.” Kapalabhati is a cleansing yogic breathing technique involving forceful exhalations powered by the abdominal muscles followed by passive inhalations.
Traditionally, it is considered one of the Shatkarma Kriyas (cleansing practices) in Hatha Yoga, intended to purify the frontal region of the brain, clear the respiratory system, and energize the mind. In modern terms, it is known as “Skull Shining Breath” because of the clarity, brightness, and alertness it brings to the mind.
Purpose: Energizes the mind, detoxifies lungs, sharpens focus.
Steps:
- Sit with a straight spine, hands on knees.
- Inhale naturally.
- Forcefully exhale through the nose, pulling the navel inwards (like pumping the belly).
- Allow inhalation to be passive and automatic.
- Do 20–30 strokes, then take a deep breath and rest.
- Complete 2–3 rounds, avoiding strain.
⚠️ Avoid if you have high blood pressure, heart issues, or pregnancy.
Benefits:
- Energizes the brain and clears mental fog.
- Improves digestion and detoxifies lungs.
- Increases circulation and vitality.
Contraindications:
- High blood pressure or heart disease.
- Pregnancy or menstruation (too stimulating).
- Recent abdominal surgery or hernia.
Nadi Shodhana / Nāḍī Śodhana Prāṇāyāma (Alternate Nostril Breathing)
Nāḍī Śodhana comes from two Sanskrit words — Nāḍī meaning “subtle energy channel” and Śodhana meaning “purification.” It is a yogic breathing technique where the breath is alternated between the left and right nostrils in a controlled manner. Traditionally, it is described as a purification of the nāḍīs (energy pathways), balancing the flow of prāṇa (vital energy) in the body.
In modern terms, it is known as Alternate Nostril Breathing, and is practiced to harmonize the left (ida – cooling, calming) and right (pingala – heating, activating) energy channels. This practice balances the nervous system, promotes mental clarity, and induces inner calm.
Purpose: Balances left & right brain hemispheres, reduces stress, improves focus.
Steps:
- Sit comfortably with eyes closed
- Use right hand:
- Thumb closes right nostril
- Ring finger closes left nostril
- Begin:
- Close right nostril → Inhale left.
- Close left nostril → Exhale right. Inhale right → Close → Exhale left.
- This completes 1 round.
- Practice 5–10 rounds, keeping the breath slow and even.
Benefits:
- Balances left and right brain hemispheres.
- Reduces anxiety and promotes inner calm.
- Enhances concentration and sleep quality.
Contraindications:
- Severe cold or nasal blockage (breathing may be difficult).
- Very low blood pressure (may induce dizziness).
- Acute asthma attack (wait until stabilized).
Sheetali / Śītalī Prāṇāyāma (Cooling Breath)
Śītalī comes from the Sanskrit root śīt meaning “cool” or “calm.” It is a yogic breathing technique where inhalation is drawn in through a rolled tongue (or tube-shaped tongue) and exhaled through the nose. The breath feels cool as it enters, reducing body heat and calming the mind. Traditionally, it is described as a practice that cools the system, balances pitta (fire element), and pacifies restlessness.
Purpose: Cools body , mind and balances heat.
Steps:
- Sit in a relaxed posture, eyes closed.
- Curl the tongue into a tube (if not possible, use Sheetkari below).
- Inhale deeply through the rolled tongue.
- Close mouth, exhale slowly through the nose.
- Continue for 8–10 rounds.
Benefits:
- Cools body heat and reduces anger.
- Calms digestion and thirst.
- Induces relaxation and mental peace.
Contraindications:
- Cold, cough, asthma (may worsen symptoms).
- Low blood pressure (can cause dizziness).
- Sensitive teeth or jaw issues (rolling tongue may hurt).
Sheetkari / Śītkārī Prāṇāyāma (Hissing Cooling Breath)
Śītkārī is derived from śīt (cooling) and kārī (that which produces). Unlike Śītalī, in Śītkārī the tongue is placed behind slightly opened teeth, and the inhalation is drawn in through the teeth, producing a gentle hissing sound. The exhalation is then released through the nose. It is considered an alternative for those who cannot roll the tongue for Śītalī. The practice cools the body, calms the nervous system, and quiets mental agitation.
Purpose: Cools body , mind and Balances heat.
Steps:
- Sit comfortably, relax the jaw.
- Expose your teeth slightly and draw air in with a gentle hissing sound.
- Close mouth, exhale slowly through the nose.
- Repeat for 8–10 rounds.
Benefits:
- Reduces internal heat and acidity.
- Calms nervous system and mind.
- Refreshes body during hot weather.
Contraindications:
- Cold, cough, bronchitis (exposure to cold air worsens).
- Low blood pressure.
- Sensitive or weak teeth and gums.