What Is Bhrahmari Pranayama?
Pranayama is a branch of yoga done by breathing to benefit the mind, emotions, body, and functioning. In yoga, Pranayama has a vital role in maintaining sound health. 'Prana' means 'life force or life energy,' and 'Ayama' means 'to control.' So, pranayama practice helps control the life force or energy and makes the whole system healthy. Bhrahmari Pranayama, or bumblebee bee breath, is a breathing technique done in a certain way that instantly calms down the mind. It got the name from the Indian black bee called 'Bhrahmari' because while exhaling, the person has to produce a bee-like humming sound through the nasal airways. During the practice, the oral cavity has to be closed by the lips and the ears by the fingers to create vibrations on humming.
How to Do Bhrahmari Pranayama?
The Bhrahmari Pranayama will usually be done after the warmup at the beginning of the yoga practice. However, it can also be practiced later in the day. The technique can be done by following the steps given below:
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The initial step is to ensure that the space is adequately ventilated to make the technique benefit the maximum. Yoga and breathing practices become more refreshing if done in an open space or by mingling with nature.
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Sitting up straight is the posture to be maintained while doing Bhrahmari Pranayama. Smiling gently and keeping the eyes closed throughout the technique are essential to bring positivity and stay away from distractions respectively.
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Preparation for the technique includes closing the eyes and staying silent for some time. This helps pay attention to the sensations in the body and the surrounding quietness.
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Lips must be closed gently, relaxing the teeth and not tightly clenching them. This is done to make the person feel the sound vibrations more effectively.
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There is cartilage present between the cheeks and the ears. The ears must be shut gently by placing the index finger on this cartilage.
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The next step begins the breathing process. Inhalations must be taken deeply, and the cartilage must be pressed gently on exhaling. The main part is that making a bumble bee-like humming sound through the nose on exhaling is necessary. Creating a high-pitched sound will be better.
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The same steps can be continued about six to several times.
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After the practice, some time can be taken to sit in silence and take natural breaths.
What Are the Variations of Bhrahmari Pranayama?
Bhrahmari Pranayama can also be done by altering the technique in some specific ways, such as:
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The technique can be practiced by using Shanmukhi Mudra. It is done by gently closing the ears with the thumbs, eyes with the index fingers, nostrils with the middle fingers, and mouth with the little and ring fingers.
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Another variation of the technique is by gently placing the middle and index fingers at the base of the nostrils. This has to be done by gently closing the nostrils, not wholly, but close enough for the exhaling air to flow outwards.
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Bhrahmari Pranayama can also be practiced by lying on the back or right. In such cases, closing the ears with the fingers can be ignored due to the hindrance.
What Is the Science Behind Bhrahmari Pranayama?
The humming sound created while exhaling vibrates the facial and body parts. The vibrations can awaken and stimulate the brain cells. The technique is a part of the branch of yoga called 'Nada yoga' and, with regular practice, allows the domination of Alpha waves in the brain, thus bettering perception and calmness. Alpha waves can also induce relaxation of the mind. However, there are Beta waves, too, which cause agitation. The domination of Alpha waves neutralizes the Beta waves, thus improving problem-solving capability and relieving negative emotions. Further practice of the technique helps in the domination of Theta waves, which is associated with higher focus and concentration.
What Are the Benefits of Bhramari Pranayama?
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Bhramari Pranayama, when done before meditation, helps to deepen the practice.
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When practiced on an empty stomach before sleeping, it helps to feel light and sleep well.
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It relieves stress, anxiety, and insomnia (a sleep disorder where it gets hard to sleep).
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Humming sound soothes the nervous system and the mind.
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The technique reduces anger and irritability.
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It is beneficial to hypertensive (increased blood pressure) patients to calm their minds.
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It relieves mild headaches and migraines.
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The technique improves memory and concentration and builds self-esteem.
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It reduces blood pressure by consistently practicing.
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It enhances the quality of the voice.
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It increases the body's capacity to heal.
What Are the Precautions on Practicing Bhramari Breathing?
While practicing Bhramari Pranayama, it is necessary:
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To do the technique on an empty stomach.
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Not to press hard on the ears, eyes, nose, or mouth with the fingers, but to gently close the areas with the corresponding fingers.
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Not to put the fingers into the ears while closing.
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To close the mouth while humming.
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To make the humming sound with the nose alone.
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Stay relaxed throughout the practice.
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Practice breathing in a well-ventilated space or outdoors.
Conclusion
Bhramari Pranayam is an effective and simple breathing technique that anyone can practice. However, the method has to be given importance as all the yoga types and postures are technique-sensitive. For this, an experienced yoga instructor can help. Once the technique and pose are correct, the person can perform it alone. Practicing the bumble breath technique on an empty stomach is also necessary. The humming sound created makes this technique exceptional and more beneficial. In the current fast-moving life, everyone needs to take a few minutes to breathe in the relaxation and breathe out the tension.
