A very simple yet effective breathing technique Bhramari Pranayama, often called the Humming Bee Breath, is known for its calming and healing effects. It’s named after the gentle buzzing sound of Bhramari (black Indian bee). Including this practice in your daily routine can enhance focus, lower blood pressure and promote healing from the inside. In today’s world, Bhramari helps you escape digital overload and the stress that comes from it and reconnects you with your body’s natural rhythm. In this blog, we’ll delve into the science behind Bhramari Pranayama, its magical benefits, and a step-by-step guide to incorporating this powerful breathing technique into your wellness routine.

Mythological history of Bhramari Pranayama:

In ancient times, it was believed that Lord Shiva, during his meditative state, used few sound vibrations to achieve a deep state of consciousness. The humming sound in Bhramari pranayama is said to mimic the sound of the universe. Another way of achieving this is by using the “om” sound, which is also associated with Lord Shiva. The cosmic vibrations of this pranayama are believed to bring balance and harmony. Research shows that sounds such as humming can synchronize brainwaves as they are low in frequency, inducing a calm state. 

Individuals wishing to connect with the vibrations and sounds of the universe can benefit from this asana. The art of crafting a humming sound that resonates with Lord Shiva reminds one of the Himalayas, as described in ancient yogic texts.

Preparing yourself for Bhramari Pranayama:

Before starting any asana, it’s essential to prepare your mind and body. The surroundings will help you practice more effectively, giving you the maximum benefits. Here’s how you can prepare:

• Clean your environment: It’s essential to declutter your surroundings and avoid various types of distractions while doing the asana. Adding calming elements such as soft yoga mats, dim lighting, or inspiring symbols might help ease your mind.
• Opt for a comfortable posture: Your body should be completely relaxed so you can perform the asana comfortably. Sitting crossed-leg is preferred, but if it strains your legs, try sitting against a wall or use a soft cushion. 
• Try to have a light stomach: It’s recommended to do this asana on an empty stomach early in the morning for best results. If performing at some other time of the day, wait at least 2 or 3 hours after a meal.
• Hydration on point: Have enough water before starting the session. Warm water is ideal if it’s available. Hydration helps with smooth breathing and prevents throat irritation during humming.

The science behind Bhramari Pranayama and why you should try it today:

From mindfulness to improving your health, Bhramari Pranayama has many benefits:

1. Mental health benefits:

• It reduces stress, anxiety, depression, and helps in reducing anger as well, which restores our peace of mind. 
• Bhramari pranayama enhances cognitive functions such as memory and concentration.
• It helps with sound sleep and reduces the effects of insomnia. 
• Bhramari pranayama’s positive effects on the brain make it a must-have in your daily practice. Studies have found that vibrations from these sounds, such as humming and ‘om’, stimulate the brain region that is responsible for emotional regulation and decision-making, known as the prefrontal cortex, which helps reset an overstimulated mind.

2. Physical health benefits:

• Improves heart health and lowers blood pressure.
• Reduces migraine, and ear problems like tinnitus and sinus.
• Beneficial for patients with asthma, COPD, and other respiratory issues.
• It helps with detoxification by removing extra toxins and enhancing blood flow. Rhythmic exhales in this asana also help in strengthening lung capacity.

3. Emotional and Spiritual Benefits:

• Balances stress hormones and enhances mood.
• It helps manage negative emotions like anger, frustration, and sadness. 
• Calms the body and stimulates the vagus nerve, which has a direct impact on the digestive system, heart health, and stress.
• It helps in promoting overall well-being and emotional stability.
• This practice supports spiritual growth and helps you connect with your inner self.

Step-by-step guide to start with Bhramari Pranayama:

1. Start with a comfortable position; sit on the floor or a chair. 
2. Sit on a crossed leg; use a cushion or anything that feels comfortable for support.
3. Relax and close your eyes.
4. Sense the clean and calm environment, and start stretching your spine, keeping your back straight.
5. Try to avoid any external sounds and focus on your breathing. Gently press your thumbs on the cartilage of your ears, just below your cheekbones.
6. Keep your eyes closed gently using your index and middle fingers.
7. Take a deep breath and exhale from your nose, keeping your eyes closed.
8. As you exhale, make a humming sound.
9. Repeat this for as long as you are comfortable. Beginners can start with five rounds, increasing it to 15-20 gradually as they feel more comfortable.
10. Take a few moments to sit in silence when this asana is completed and breathe normally.

Conclusion

Incorporating Bhramari Pranayama into your daily routine is simple, and with consistent practice, you can seamlessly integrate it into your daily routine very easily. You can start your mornings with positive vibes, while an evening session promotes relaxation and better sleep. Using it during short breaks at the office or even at home helps manage stress and improve focus.

Whether you are new to yoga or you are looking for ways to reconnect with yourself, this pranayama can help you in many ways, and with Habuild’s 14-day yoga challenge, you can also begin your journey towards balancing harmony and calmness in your mind.  This pranayama is accessible to all, easy to practice, and allows you to witness its transformative effects on your life in just a few months:)