What is Bhramari Pranayama?
Bhramari pranayama or also called the breath of the bee is a calming breathing practice. “Bhramari” in Sanskrit means bee and this pranayama is named after the bee due to the bee-like buzzing sound that is produced during the exhale. It is one of the best breathing techniques to free the mind of stress, agitation, anger, and frustration to a great extent. Bhramari pranayama can be practiced at home or work and is a great way to destress yourself instantly.
This breathing exercise calms the nerves, especially around the brain and forehead. The buzzing sound vibrations have a natural soothing effect on the mind and body and can help cure insomnia. You can practice Bhramari pranayama any time, but it is most effective early morning or late at night when there are fewer distractions.
How does Bhramari Pranayama Soothe Your Mind?
Bhramari pranayama mainly focuses on the exhalation breath. So, when we inhale, our sympathetic nervous system is activated, and when we exhale our parasympathetic nervous system gets turned on. The sympathetic nervous system initiates the “fight or flight” response whereas the parasympathetic nervous system or the “rest and digest” response promotes maintenance of the body at rest.
So, when we are trying to calm our minds, we are striving to initiate our parasympathetic response, and humming on the exhalation helps us do that. Focusing on the vibrations of the breath by drawing your mind inward away from all external extractions can help calm the mind.
Benefits of Bhramari Pranayama
- The practice can quieten your mind within a few breaths.
- The incessant buzzing can be a useful starting point for people who find it difficult to meditate.
- Lowers blood pressure.
- Calms the nerves.
- Induces sound sleep.
- Stimulates the pineal and pituitary glands.
- Relieves stress and anxiety.
- Helpful in developing focus and concentration.
- Effective in awakening kundalini.
- Helpful in curing migraines.
- Dissipates anger.
- Practicing Bhramari Pranayama with inner breath retention can help in increasing concentration and introversion.
Shanmukhi Mudra
Shan means “six”, Mukhi means “face” and mudra means “seal”. Shanmukhi mudra is a yogic hand gesture used during yoga and meditation to channel the flow of prana or vital force. The mudra involves closing the six doors of outer perception – two eyes, two ears, the nose, and the mouth, allowing the practitioner to turn the senses and awareness inwards. The mudra is performed in stable and steady meditation postures such as sukhasana, padmasana, etc.
To reap the maximum benefits of shannmukhi mudra it should be practiced with pranayama particularly, Bhramari pranayama. When performed during Bhramari pranayama, the practitioner can focus on the inner vibrations produced by the Bhramari breath. When we make our consciousness cut off from the external world for some time, we get a deeper insight into ourselves. Shanmukhi mudra is known to have a lot of benefits on our bodies. Some of them are given below
- Relaxes the eyes and facial muscles.
- Creates a balance between external and internal awareness.
- Improves focus and introspection.
- Relaxes the nervous system.
- Helpful in managing anxiety.
- Improves the hearing ability. When performed with Brahmari pranayama, Shanmukhi mudra can help correct presbycusis and dementia in old age.
- Creates a state of pratyahara (sense withdrawal) leading to higher practices of Dhyana, Dharana, and Samadhi.
How to Practice Bhramari Pranayama with Shanmukhi Mudra?
Instructions
- Sit in a comfortable position. Close your eyes and keep your teeth and lips slightly open. This will allow the sound of the breath to be heard and felt distinct.
- Now close your ears gently with your thumbs and place your index and middle fingers gently over your eyes between your inner eyes and the bridge of the nose. Put the ring fingers gently above your nostrils and your little fingers just above your upper lip.
- Inhale through your nose and as you exhale through your nose slowly make a soft steady humming sound like that of a bee. Focus on how the sound waves gently vibrate your tongue, throat, sinuses, and teeth. This humming sound will make the front of your skull reverberate. The humming sound should be smooth, soft, and steady for the duration of the exhalation.
- Bring your awareness to the center of the head, where you have the Ajna chakra located (center of the head parallel to the middle of your eyebrows). Continue doing this for at least 5 minutes and slowly increase it to 10 to 15 minutes.
Brahmari Pranayama with Antar Kumbhaka (inner retention)
Advanced practitioners sometimes practice this breathing exercise with breath retention (kumbhaka), muscular locks (bandhas), and even hum on inhalation. These additional variations should be learned from a qualified yoga teacher only.
Instructions
Inhale slowly through the nose. Now hold your breath with awareness at the Ajna chakra for 3 to 4 seconds. Exhale making a soft and steady humming sound. Try to make the exhalation as long as is comfortable.
Caution
- Try to sustain the humming exhalation as long as it is comfortable. Don’t force yourself to maintain the buzzing sound, as it can cause even more stress.
- Practice on an empty stomach or 3 to 4 hours after your meal.
- While performing brahmari pranayama make sure your lips are gently pressed.
- Do not practice if you have any ear infections.
- Do not press too hard on the tragus cartilage. Also, gently press your nose.
- Brahmari pranayama shouldn’t be performed while lying down.
- People suffering from heart disease should not practice the Bhramari Pranayama with breath retention.
- If suffering from respiratory conditions like asthma, bronchitis, and chronic obstructive pulmonary disease (COPD) avoid holding your breath.
The Takeaway
To sum up, Bhramari Pranayama is a simple but miraculous breathing technique to instantly calm your mind and dissipate anger and anxiety. Different pranayama techniques have different effects on the mind and body, but Bhramari Pranayama specifically creates this overwhelming feeling of calmness.