What is Bhramari Pranayama? Benefits, How to Do

The very first question that comes to our mind is “what is Pranyama?” It is the manipulation of the vital force moving in the body. In other words, manipulation of the breathing to control the vital force. In Bhramari Pranayam, we make a sound like a bumblebee or a humming sound. It is also known as “Bhramar geet,” singing like a bumblebee.

It is a very good pranayama to silence our mind's thoughts. In this method, our sound is enhanced in the skull region and just moves through every cell of the face and head. It removes thoughts and toxins from the body; it is just silencing our facial muscles and detoxifying them. In the ancient texts, Mahrishi Patanjali mentioned that Pranayama is more important than poses. It is because Pranayama, like Bhramri and Nadi Sodhan, is detoxifying both mind and body.

What is Bhramri Pranayama? Bee Breath Yoga

It is a calming technique for the mind and body, which works like an antidepressant. It produces a gentle humming sound similar to the buzzing of a bee, which is done by the manipulation of breathing. It is mentioned as a type of Pranayama and is mentioned in the Gheranada Samhita, Ashtanga Yoga, and Hatha Yoga Pradipika.

The word “Bhramari” is adopted from the Sanskrit texts; the original word is ‘Bhramar,’ which is used to denote the bumblebee. The sound made during this Pranayama is very similar to that of the same insect. In this Pranayama, we inhale slowly and deeply and exhale slowly by making a humming sound. In this technique, lips, eyes, and ears are closed, and only the nose is opened. The vibration produced at the time of humming sound helps in calming the brain. There are numerous benefits of doing Bhramari Pranayama.

How to do Bhramari Pranayama?

You must see the image of Shanmukhi Mudra before you perform Bhramaamri Pranayama. You have to search for a quiet place in your house to perform any of the Pranayama. Bhramari is about creating the proper vibration by making a humming sound. You should be conscious and positive at the same time; breath coordination must be present during Bhramari Pranayama. Here is the stepwise guidance of Bhramari Pranayama: 

1. Sit comfortably, either with both knees folded on top of each other or sitting upright in a chair; 
2. Body weight supported by your legs and arms, with the spine upright.
3. Begin by closing your eyes and thinking about relaxing your shoulders and facial expressions so that they have no tension.
4. Begin by lightly placing your index finger against the cartilage of your ears (if you are using one finger only, place that finger horizontally). 
5. If you know how to perform the original Shanmukhi Mudra (Shan is another name for 8 or 9), then this is a very rich mudra.
6. Inhale slowly, deliberately, and with your mouth closed, through your nose; as you exhale, through your mouth closed, produce a gentle hum for as long as you can produce sound or lightness (we call this a bee's buzz).
7. Pay attention to how the vibration travels up into your head and down through your neck and down into your chest.
8. Pay close attention to this process for 5 to 10 repetitions of the entire above process, utilizing slow, steady breath.

What are the benefits of Breathing Parnayama?

There are so many advantages of Bhramari Pranayama, most of them are related to the coordination of the body & mind. It is very good for the relaxation of the nerves and releases good hormones in the body. Dopamine level became high after practising Bhramari. It reduces cortisol levels in the body and is also responsible for making better decisions. Here are some researched benefits of Bhramari.

1. Enhances Emotion Regulation: Those who practice Bhramari will be less likely to exhibit anger, frustration, and restlessness.
2. Facilitates Good Sleep: Practicing Bhramari prior to sleep will give your body time to quiet down enough for you to achieve a good night’s rest.
3. Reduces Mental Fatigue: When you breathe out, the vibration of the air within your body creates energy that acts to stimulate and rejuvenate your mind so that you do not experience mental fatigue. 
4. Improve Concentration & Reduce Anxiety: It is very good for coming out of a stressful state. The humming sound that is made while performing it is relaxing for nerve pathways. 
5. Increase circulation in the skull & facial muscles: The humming also increases the circulation of the facial muscles. It is very good for the detox of the face; moreover, you may notice a shine on your face while practising it.
6. Helps with Lower Blood Pressure: During Bhramari, blood pressure increases to some extent, and also helpful in cardiovascular functions. 
7. Maintain Inner Peace: It stabilizes emotions and makes a connection with the higher self. It creates inner peace while calming the mind's thoughts. 
8. Activates Natural Healing System: It also helps in healing by reducing the peristaltic movement, releasing good hormones, and promoting calmness.
9. Increase Pulmonary Function: It is good for increasing the respiratory capacity of the lungs. It helps in the expansion of the lungs and makes inspiration nd expiration easier.

Also Go Through:- Training of Yoga Teacher in Rishikesh

Conclusion

 Bhramari Pranayama is helpful in many conditions and creates a sense of peace in the inner world of a person. It has gained importance in Yoga protocol because of its benefits. Many ancient texts are written about its benefits. There are some texts that mention it as benefiting the cardiovascular system. Practicing Bhramari before bedtime can help quiet the mind and improve sleep quality. 

You should perform all kinds of Pranayama in the presence of any guru or master. It is better to have a particular course of retreat in Yoga before practicing it exclusively. Prathamyoga is open for everyone to teach Yoga, even for teacher training courses.