Brahmari pranayam is a breathing technique that involves making a humming sound while exhaling like the buzzing of a bee. This breathing technique helps to calm your mind and connect with the universal consciousness, thus overcoming the distractions and disturbances of the external world.
To understand how to perform Bhramari pranayam and know its benefits, OnlyMyHealth interacted with Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, Yoga and Spiritual Leader.
How To Practice Bhramari Pranayam
Follow these steps guided by Akshar, to practice Bhramari pranayam.
- Find a quiet and comfortable place to sit. You can sit cross-legged on the floor or on a chair with your spine straight and shoulders relaxed.
- Close your eyes gently and take a few deep breaths to relax your body and mind.
- Place both your little fingers on the corner of the nose on both sides.
- Place middle fingers on the corner of the eyes, ring fingers just act as support, index fingers on the end of the eyebrows.
- Use thumbs to close the flap of the ears.
- Take a slow, deep breath through your nostrils, filling your lungs completely.
- As you exhale, close your lips and make a humming sound like a bee. The sound should be smooth and steady, resonating in your head. Feel the vibration in your head as you continue to hum.
- Repeat this process for 5-10 breaths, gradually increasing the duration as you become more comfortable with the practice.
Also read: Can Pranayama Help You Control Blood Pressure? Read Ahead To Know
Benefits of practicing Bhramari pranayama
From calming the mind to managing blood pressure, this simple breathing technique has plenty of benefits. Here are the benefits of practicing Bhramari pranayam.
Calms the Mind
According to a study published by the National institute of health, the humming sound produced during Bhramari pranayam has a soothing effect on the mind, helping to reduce stress, anxiety, and nervousness. It promotes a sense of relaxation and mental clarity.
Relieves Tension
The humming sound creates a gentle vibration which, as per Akshar, massages the facial muscles, releasing tension and alleviating headaches, sinusitis, and migraines.
Improves Concentration
The aforementioned study also claims that regularly practicing Bhramari pranayam can enhance concentration and focus. Explaining this, Akshar said, “It does so by quieting the internal chatter of the mind. It cultivates mindfulness and enhances cognitive function.”
Balances Emotions
The rhythmic breathing pattern of Bhramari pranayam regulates the autonomic nervous system, promoting emotional balance and stability. It helps in managing mood swings and emotional disturbances.
Also read: 6 Effective Tips To Gain Maximum Benefits Of Pranayama
Reduces Blood Pressure
The deep breathing involved in Brahmari pranayam helps to lower blood pressure and induce a state of relaxation. It is beneficial for individuals with hypertension and cardiovascular issues, Akshar said.
Enhances Sleep Quality
Practicing Brahmari pranayam before bedtime can help calm the mind and promote better sleep. It is especially useful for those suffering from insomnia or sleep disorders.
Boosts Immunity
By reducing stress and promoting relaxation, Brahmari pranayam strengthens the immune system, making the body more resilient to infections and diseases.
Clears Nasal Passages
The humming sound produced during exhalation helps to clear the nasal passages and improves the respiratory function. “It is beneficial for individuals suffering from allergies, colds, or sinus congestion,” Akshar said.
Elevates Mood
Brahmari pranayam stimulates the release of endorphins, also known as "feel-good hormones," which uplift mood and promote a sense of well-being.
Conclusion
Brahmari pranayam is a simple yet powerful technique that offers numerous physical, mental, emotional, and spiritual benefits. Concluding, Akshar said, “By incorporating this practice into your daily routine, you can experience greater peace, harmony, and vitality in your life.”