Bhramari Pranayama or Humming Bee Breath
Turn down the noise & turn up your truth.
Bhramari is the Sanskrit word for bee, and this pranayama, or breathing practice, is named after the black bumblebees of India as their humming or buzzing sound is similar to the sound produced when practicing this technique.
I love this breathwork because it’s simple, accessible, and effective.
When I notice myself getting tangled up in anxious thoughts & the chatter between my ears, the mindful breathing paired with the sound/vibrations of the exhale helps me to turn down the noise and get grounded in my body & in the now. This presence can also help improve focus and concentration.
There’s a reason for this, and maybe why you possibly also enjoy humming, singing, or chanting too. Bhramari helps to balance the nervous system & improve vagal tone as the vibrations through the throat muscles can help to stimulate the vagus nerve, which is intimately connected to our parasympathetic nervous system, or rest & digest mode. This can also support us in feeling centered and calm.
From a subtle energy perspective, the vibrations in the throat can also help to support the throat chakra, or visshudha chakra, our communication center that governs our ability to use our voice and speak our truth. When this chakra is in balance & flow, we are able to communicate, with ourselves and others, openly and honestly — this can also support us in feeling aligned, capable, and confident.
How to Practice: Bhramari Pranyama
Find a safe & comfortable space. This can be practiced sitting up, lying down, or anytime that you need to regulate and realign. I find myself even using it out in the lineup sometimes when I’m anxious or nervous. If it’s safe/comfortable, you can close your eyes.
The inhale is, ideally, through the nose - a slow yet easy & comfortable breath in to fill up - don’t force it.
The exhale is where you’ll make the buzzing or humming sound (if you’ve ever chanted OM, it’s kind of like the “m” sound in OMMMMM). The exhale should be slow & steady, yet easy & comfortable as well. Again, don’t force it!
Once you’re empty of breath, gently fill back up and begin again.
If this is new to you, start with 3-5 breath cycles and slowly work your way up from there as it becomes more familiar. Eventually, you can practice this technique for a few minutes at a time.
Just remember that these breathing practices should never leave you feeling anxious or stressed or lightheaded. If so, play with a shorter breath in/out or fewer rounds. With practice, it will become easier! If you’d like to learn more about Bhramari as well as some other more traditional ways of practicing this breath work, check out this really informative article by Arhanta Yoga.