Breathing exercises
Bhramari Pranayama: How Bee Breath Can Calm You and say good bye to Anxiety
The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere – at work or home and is an instant option to de-stress yourself.
The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.
The science behind Bhramari pranayama
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.
The power of the humming sound
We naturally hum when we sigh out of relief. And when we are happy, we might hum one of our favorite tunes. There is a simple power that comes from humming.
How to practice Bhramari pranayama
1. Sit in a comfortable position with a straight back in a quiet, well-ventilated space. Gently close your eyes, and keep a gentle smile on your face.
2. Place your index fingers on your ears. There’s cartilage between your cheek and ear. Place your index fingers on this cartilage.
3. Take a deep breath in, and as you exhale, make a humming sound like a bee, gently pressing the cartilage. You can keep the cartilage pressed, or press it in and out with your fingers.
4. You can make a low-pitched sound, but it’s a good idea to make a high-pitched one for better results.
5. Inhale again, and continue the same pattern five to nine times.
6. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within. You may want to sit for meditation.
7. You can practice bee breath three to nine times every day.
Humming Bee Breath Benefits
Something you probably don’t know? The buzzing sound you make while practicing humming bee breath releases nitric oxide (NO). NO is produced in the paranasal sinuses and is inhaled when you breathe. It causes dilatation of your blood vessels, which increases how much oxygen your lungs take in internally.
Humming bee breath increases nitric oxide production 15 times that of what your body normally produces!
On top of that, Bhramari pranayama benefits also include:
Reduced blood pressure
Decreased anger and agitation
Elimination of anxiety
Relaxation of the central nervous system
Reduced inflammation in the body
Regulation of the metabolism
Boosted immunity (NO kills viruses and bacteria)
Regulation of hormones
Studies have also revealed that humming bee breath can prevent and even assist with recovery from respiratory illnesses such as COVID-19!
Humming bee breath is one of the most powerful forms of yogic breathing that you can practice. There are numerous benefits!
In the chaotic world we live in, it’s important – no, imperative – that we participate consistently in various forms of self care. Yogic breathing practices are easy, convenient, and doable almost anywhere. For thousands of years, people have used breath work to improve their mental, physical, and emotional health.
We hope you take some time to learn this effective breathing technique!
Bee Breath precautions
While we have not heard or experienced any negative side effects of humming bee breath, we do advise the following precautions:
Do not “plug” the openings of your ears with your fingers. Press gently on the tragus cartilage instead.
If you have an ear infection, do not practice Bhramari pranayama.
Do not practice this form of breath work lying down. Sit in a comfortable position.
It is not advised to practice humming bee breath if you’re pregnant.
Bee breath should be practiced on an empty (or mostly empty stomach), in the morning before eating or 4-5 hours after eating.
Be sure to keep your lips gently pressed together while performing this pranayama. Mouth should stay closed.
