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5 Ways to Practice Bhramari

With regular practice of a pranayama called bhramari, bliss arises in the heart.
It can also relieve insomnia, sinus infections, thyroid problems, and stress.

“As you exhale, make the sound of the female honeybee,” the sari-clad instructor
sweetly intoned as I sat in class at the Swami Vivekananda ashram, outside of
Bangalore. Later that same year, at a conference in the Rocky Mountains, I had
occasion to try the buzzing-bee pranayama again, this time with Rod Stryker.
Maybe it was the altitude, or the way Stryker taught it that day, but for some
reason this ancient practice of bhramari really spoke to me. I felt calm and clear,
and the sound continued to resonate in me long after the class ended. I began a
daily practice, one I’ve continued for years now. Through bhramari I became
sensitized to the physical vibration of sound waves, which, quite unexpectedly,
awoke in me a love of chanting, something I’d been slow to embrace.
The noise of bhramari's buzzing can drown out the endless mental tape loops that
can fuel emotional suffering, making it a useful starting point for those whose
minds are too "busy" to meditate.

Benefits of Bhramari

Bhramari, a safe, easy-to-learn practice, has tremendous therapeutic potential. Like

other pranayamas, its power comes partly from its effects on the autonomic
nervous system (ANS). Lengthening the exhalation relative to the inhalation
activates the calming parasympathetic branch of the ANS. For those who suffer
from anxiety or anxious (rajasic) depression, the practice can begin to quiet the
mind within a few breaths. The noise of bhramari’s incessant buzzing can drown
out the endless mental tape loops that can fuel emotional suffering, at least for a
few minutes, making it a useful starting point for those whose minds are too
“busy” to meditate.

Getting Started

Find a comfortable seated position, either on the floor or in a chair. If you choose
to sit on the floor, place enough support under your pelvis so that your thighs angle
down and you keep the natural curve of your lumbar spine. If you prefer a chair,
scoot forward and sit at the edge of the seat so that your thighs angle down and
your feet are flat on the floor. (If your feet don’t reach the floor, rest them on a
couple of yoga blocks.)

Always balance effort and ease. Make a buzzing sound of moderate volume, but
never force it. Keep your facial muscles loose, your lips lightly touching, and your
jaw relaxed, with the upper and lower rows of teeth slightly separated. Prolong the
buzzing sound on the exhalation as long as it’s comfortable and you can still inhale
smoothly, without gasping for air. If you start to feel agitated, back off and return
to normal breathing.

Basic Bhramari

Sit comfortably and allow your eyes to close. Take a breath or two to settle in and
notice the state of your mind. When you’re ready, inhale and then, for the entire
length of your exhalation, make a low- to medium-pitched humming sound in the
throat. Notice how the sound waves gently vibrate your tongue, teeth, and sinuses.
Imagine the sound is vibrating your entire brain (it really is). Do this practice for
six rounds of breath and then, keeping your eyes closed, return to your normal
breathing. Notice if anything has changed.

Silent Bhramari

Once again, settle in for a breath or two to prepare. Now do six more cycles of
basic bhramari. After your sixth round, switch to silent bhramari, in which you
imagine making the buzzing sound on each exhalation. Do for six rounds. Notice
whether you can still sense vibrations in your face and sinuses.

Bhramari with Shanmukhi Mudra (Variation)

One way to intensify the effects of bhramari is to add shanmukhi mudra. Bhramari
encourages pratyahara, the turning of the senses inward, so by blocking some of
the external input to the senses with your fingers, you can heighten the effect. Try a
simplified version first. Use your thumbs to push on the tragus of each ear—the
bump of cartilage on the cheek side—to block the ear canal. Practice low- to
medium-pitched bhramari for six rounds of breath. When you’re finished, lower
your hands and breathe normally.
Bhramari with Shanmukhi Mudra (Traditional)

Sit up straight and place your hands on your face with one thumb on each tragus,
the index fingers lightly touching the inner corners of your eyes, the middle fingers
on the sides of the nose, the ring fingers above the lips, and the pinkies just below.
Be sure to place only very light pressure on the eyeballs. Do six more rounds of
low- to medium-pitched bhramari, lower your hands, and notice the effects. If you
suffer from anxiety, depression, or claustrophobia, you may not enjoy shanmukhi
mudra and should probably skip it.

When you make a sound, it literally vibrates from the top of your head down to the
tips of your toes, whether you can sense it or not. Different pitches vibrate at
different frequencies. Bass notes and other low-pitched sounds vibrate slowly,
whereas high-pitched sounds vibrate quickly, some at thousands of times per
second.

High-Pitched Bhramari

Once you’ve reestablished a relaxed sitting position, close your eyes and take a
few normal breaths. Now do six rounds of high-pitched bhramari, with or without
shanmukhi mudra. Notice where you feel the vibration; most likely you’ll
experience the vibration higher in the head than you did with the lower-pitched
sound. Does the higher-pitched sound feel more stimulating? Experiment with
different tones and different volumes and compare the results.

Although very few of the potential therapeutic applications of bhramari have been
studied scientifically, the yoga tradition teaches that well-chosen sounds have
powerful and salutary effects. Even if it turns out that the sound waves of bhramari
don’t help the thyroid directly, for example, the side effects of the practice may
include a more balanced nervous system, a calmer mind, and heightened
awareness. Speaking of which, after all the bhramari you’ve just done, why not sit
up straight again and try a few rounds of Om or another familiar chant, and see if it
doesn’t sing to you in a whole new way?

Brahmari Rx

Where the sound resonates—as well as the energetic effects of different pitches
and volumes—can suggest which variations of bhramari will most likely help in
specific situations.

 Insomnia. A quiet, low-pitched sound, perhaps with the addition of

shanmukhi mudra, could be soothing to the nervous system and mind.
 Sinus infection or nasal congestion. A more forceful medium- to high-
pitched sound might be a better choice to open the passageways.
 Thyroid problems. Try a medium-pitched sound and add jalandhara
bandha (chin lock) to direct the sound waves to the throat.
 Stressed out. Use the silent variation, at work or in public, so no one around
you knows what you’re doing.

http://www.artofliving.org/yoga/breathing-techniques/bhramari-pranayama

Bhramari Pranayama (Bee Breath)

Bhramari pranayama is very effective in instantly calming your mind down. It is

one of the best breathing exercises to release the mind of agitation, frustration or
anxiety and get rid of anger. A simple-to-do technique, can be practiced anywhere
at work or home, and an instant option available to de-stress yourself.
This breathing technique derives its name from the black Indian bee called
Bhramari. (Bhramari = type of Indian bee; pranayama = breathing technique)
The exhalation in this pranayama resembles the typical humming sound of a bee,
which explains why it is named so.

How To Practice Bhramari Pranayama (Bee Breath)

 1. Sit up straight in a quiet, well ventilated corner with your eyes closed.
Keep a gentle smile on your face.
 2. Place your index fingers on your ears. There is a cartilage between your
cheek and ear. Place your index fingers on the cartilage.
 3. Take a deep breath in and as you breathe out, gently press the cartilage.
You can keep the cartilage pressed or press it in and out with your fingers,
while making a loud humming sound like a bee.
 4. You can also make a low-pitched sound but it is a good idea to make a
high-pitched one for better results.

Breathe in again and continue the same pattern for 6-7 times.

Keep your eyes closed for some time. Observe the sensations in the body and the
quietness within. You can also practice Bhramari pranayama lying on your back or
lying on your right. While practicing the pranayama while lying down, just make
the humming sound and do not worry about keeping your index finger on the ear.
You can practice the Bee pranayama 3-4 times every day.

Benefits Of Bhramari Pranayama (Bee Breath)

 Instant way to relieve tension, anger and anxiety. It is a very effective

breathing technique for people suffering from hypertension as it calms down
the agitated mind.
 Gives relief if you're feeling hot or have a slight headache
 Helps mitigate migraines
  Improves concentration and memory
 Builds confidence
 Helps in reducing blood pressure

Points To Note While Doing Bhramari Pranayama (Bee Breath)

 Ensure that you are not putting your finger inside the ear but on the cartilage.
 Don’t press the cartilage too hard. Gently press and release with the finger.
 While making the humming sound, keep your mouth closed.
 You can also keep your fingers in Shanmukhi mudra (hand position) while
doing this pranayama. To sit in Shanmukhi mudra, gently place your thumbs
on the ear cartilage, index fingers on the forehead just above the eyebrows,
middle fingers on eyes, ring fingers on nostrils and the little fingers on
corners of your lips.

Contraindications

None. Once this pranayama is learnt correctly from a yoga teacher, anyone from a
child to an elderly person can practice this pranayama. The only pre-requisite is
that this pranayama should be done on empty stomach.