Bhramari pranayama – the breathing technique for calm and focus

Pranayama is an ancient yogic practice of energy management through breath control. In Patanjali's Yoga Sutras, pranayama is the fourth limb on the path of self-development, following "asana" and preceding "pratyahara."

Conscious breathing helps prepare the mind for meditation practices.

The Bhramari Breathing Practice

One of the most accessible and effective techniques is Bhramari Pranayama. The name comes from the Sanskrit word bhramari, meaning 'bee'. During the practice, a soft, vibrating sound resembling the humming of a bee is created.

• Reduces blood pressure and heart rate. Research shows that regular practice lowers blood pressure by activating the parasympathetic nervous system¹.
• Alleviates headaches and migraines. The gentle vibrations and calming effect reduce sensitivity to pain and tension in the head.
• Promotes better sleep. The practice helps combat insomnia and improves sleep quality by relieving mental and physical tension.
• Enhances sinus ventilation. Studies indicate that the "bee humming" technique renews up to 96% of the maxillary sinus volume in a single breath cycle, compared to just 4% during normal breathing. This makes it beneficial for managing rhinosinusitis and sinusitis².
• Supports management of tinnitus (ringing in the ears)³.
• Improves lung function.
• Aids in relieving migraines.
• Supports thyroid health.

Mental Well-being

• Reduces stress and anxiety.
• Enhances concentration and memory.
• Eases mental tension, anxiety, and worry.

Inhale rapidly to produce the sound of a male bee. Exhale slowly to emit a buzzing sound like that of a female bee.

— Hatha Yoga Pradipika

1. Assume a comfortable seated position with your spine straight. Relax your facial muscles and gently close your eyes. You can form Nabhi Mudra by curling your tongue back and placing the tip against your palate.
2. Take several calm breaths, focusing your attention on the flow of air. Complete a full exhalation.
3. Inhale deeply and slowly. As you exhale, produce a low-pitched humming sound resembling a bee's buzz. Keep your lips closed and your teeth slightly parted.

Practice Stages:

• Basic Bhramari (Hands-Free): Perform deep inhalations and humming exhalations. Keep your hands relaxed on your thighs.
• Bhramari with Hands: During the humming exhalation, gently close your ear openings with your thumbs. Rest your other fingers lightly on your head and temples. After exhaling, release your hands and relax before repeating. You may rest between cycles. Advanced practitioners may incorporate breath retention (Kumbhaka) and energy locks (Jalandhara and Mula Bandha) for enhanced effect—using thumbs to close ears, index fingers for eyes, middle fingers for nostrils, and remaining fingers for the lips during retention.
• Antaranga Bhramari (Meditative Practice): Release your hands and cease the audible hum. Direct your attention inward, seeking the internal "echo" or residual vibrations of the sound. Maintain focused concentration on these subtle sensations for as long as possible.

When the mind has dissolved, the supreme state arises, which is Vishnu. Thus, through the practice of Bhramari, the yogi attains success in samadhi.

— The Gheranda Samhita

Обучающий курс «Погружение в пранаяму»

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• Choose a quiet, calm space with good ventilation.
• Practice Bhramari Pranayama on an empty stomach.
• The early morning is ideal, though evening practice can promote relaxation before sleep.
• When using your fingers, avoid pressing hard on ears or eyes. Prevent unnecessary tension in the body.
• Never strain your exhalations. Breathe in a comfortable, natural rhythm.

Contraindications:

• Acute ear, nose, or throat infections.
• Severe or acute mental health conditions.
• Epilepsy.
• Severe asthma.
• Elevated intracranial pressure.
• Thyroid dysfunction (if using Jalandhara Bandha).
• Practice with caution during pregnancy.

Precautions:

• Consult your doctor if you have chronic health conditions.
• Pregnant women should practice only under expert guidance.
• Stop immediately if dizziness or discomfort occurs.

Bhramari Pranayama is an accessible yet powerful technique for restoring mind-body balance. It calms the nervous system, enhances concentration, relieves tension, and improves sleep quality. This simple practice offers an effective way to regain mental clarity and inner harmony.

Suitable for both beginners and advanced practitioners, this technique can bring significant improvements to your overall well-being and quality of life with just five minutes of daily practice.