Bhramari — Humming Bee Breath

Bhramari — Humming Bee Breath (भ्रामरी)

Bhramari, from the Sanskrit bhramara (black bee), is a pranayama technique where exhalation is performed while producing a continuous humming sound, similar to a bee's buzz. This vibratory sound has profound and immediate effects on the nervous system. One of the most effective techniques for calming anxiety within minutes, accessible even to complete beginners.

Therapeutic Benefits

• Instant anxiety relief — humming vibration stimulates the vagus nerve, immediately activating the parasympathetic system.
• Tinnitus reduction — studies showing decreased tinnitus perception with regular practice.
• Sleep improvement — 5 minutes before bed considerably facilitates falling asleep.
• Blood pressure reduction — hypotensive effect documented in several clinical studies.
• Facial and cranial tension release — vibrations relax face, jaw and skull muscles.

Step-by-Step Instructions

Step 1 — Position

Seated comfortably, straight spine. Close eyes. Inhale deeply through nose.

Step 2 — Shanmukhi Mudra (optional)

Place thumbs on ear tragus to close ear canals. Index fingers on eyelids (gently), middle fingers on nostrils (without closing), ring fingers above upper lip, little fingers below lower lip.

Step 3 — The Hum

While exhaling, produce a continuous "Mmmm" hum with mouth closed. Sound comes from throat, not nose. Feel vibrations in skull, face and chest.

Step 4 — Repetition

Inhale naturally, then hum again. Repeat 7 to 11 times. Explore different pitches to find the most resonant one.

Practice Duration

5 to 10 minutes. Can be practiced anytime, particularly effective in the evening. Even 3 cycles have notable effect.

Contraindications

• Active ear infection (don't use Shanmukhi Mudra)
• Don't practice lying down
• Avoid with severe sinus congestion

Modifications

• Beginner: without Shanmukhi Mudra (just close eyes), soft short hum.
• Advanced: full Shanmukhi Mudra, maximize exhale length, explore low and high pitches, combine with retentions.

Target Audience

Bhramari is for absolutely everyone. Often the most appreciated pranayama technique by beginners for its immediate effects. Particularly recommended for insomnia, anxiety, tinnitus and intense stress periods.