During the Bhramari practice, a male bee humming sound is created during pooraka (inhalation) and a female bee humming sound is produced during rechaka (exhalation).
Method (Stage 1 Practice)
Step 1: Sit comfortably in any meditative pose
Step 2: Calm yourself and empty out all thoughts from your brain
Step 3: Softly cup your eyes with respective palms
Step 4: Inhale slowly and deeply
Step 5: Just before exhaling, block your ears with the thumbs
Step 6: Exhale slowly, rhythmically and with keen attention to the flow of exhalation
Step 7: Release the thumb lock from the ear, inhale again and repeat the same process
- Soothing: Bhramari is called “Mood-elevating” Pranayama.” The humming sound is very soothing to the mind and body. Cupping the eyes and blocking the ears helps you remain focused on your own vibrating sound. This vibration calms down your mind and activates your parasympathetic nervous system. Regular practice relieves mental tension and anxiety. Also helps manage anger. If performed before going to bed, helps one get a sound sleep.
- Insomnia: Bhramari Rechak is recommended in case of insomnia or any other sleep disorder. Perform this on the bed itself before going to sleep.
Condition: Perform Bhramari on an empty stomach. It can be performed early in the morning or before going to bed.
Why block ears: So that you can listen only to the vibrating sound of yours which helps calm down your mind and body.
Humming sound is like elongating the ‘M’ sound of AUM: You will realize that the humming sound is the same as the ‘UM’ sound of syllable ‘AUM’
Avoid: Avoid in case of any discomfort or issues with nose or throat. Also avoid in case of extra bone growth in the nose. Person suffering from ENT problem especially ear problems may avoid the pranayama.
- Person with swelling in the throat, acute throat trouble, septum deviation or throat cancer should avoid this practice.