What Are The Benefits Of Bhramari Pranayama? How to Practice and Precautions
Bhramari Pranayama is known by another name, that you may be familiar with. It is the Humming Bee Breathing technique. It is a breathing modality, in which you make the sound of a humming bee, through the throat. As you already know, that Pranayama is equivalent to practicing yoga. Even if you are not able to practice yoga asanas, just practicing breathing techniques, will help you to gain all the benefits of the realm. The best yoga school in rishikesh also teaches such practices. So, you can also choose to enrol for a course and learn about such modalities.
Bhramari Pranayama is a sound-based breathing technique, which falls under Nada Pranayama. It can be compared to Pranava breathing, in which you inhale fast and then chant ‘Om’ on exhalation.
But, for now, we have brought some of the most extraordinary details about the Pranayama, out in front of you. You can practice this breathing exercise, before you hit the snooze button.
How To Do Bhramari Pranayama (Humming Bee Breathing technique) ?
You can start with the practice early in the morning, when the mind and the surroundings are both clear. You also need to utilize the Shanmukhi mudra alongside, to get the maximum benefits.
- Firstly, you have to sit with your spine straight. You can keep the eyes closed. Smile a little bit.
- Observe all the different sensations in your body for a while, before you start the practice.
- You can place the index finger on your ears, on the cartilage that juts out from the space between the ears and the cheeks.
- Inhale deeply, and as you prepare to exhale, you need to press the cartilage. While keeping it pressed down, you must exhale with a humming sound from the throat.
- You can make the sounds, according to your throat power. Some people make high-pitched sounds, whereas some make low-pitched sounds. Moreover, you should remember to maintain the vibrations in the jaw, tongue, nose, and teeth.
- You can try to visualize the sound circulating within the Ajna chakra.
- You can breathe in again and continue with the humming sound on exhalation. Repeat this for 3-5 times.
- You must keep the eyes closed for some time, after you have finished the practice. Use the awareness that you have built to feel the atmosphere after the practice.
After you have practiced Bhramari Pranayama for some time, you can increase the number of rounds to 10. Advanced yogis often practice it for 15 minutes. You can also do this before meditation.
Shanmukhi Mudra With Bhramari Pranayama
You can do Bhramari Pranayama in a number of ways. The first way has been explained above. There are two more ways. Using the Shanmukhi mudra along with the breathing is the way that you will learn now. You can practice this variation, to draw all the senses inward. It is also believed to enhance the vibrations of the original practice. ‘Shan’ means six, and ‘mukhi’ means gates. You are actually closing the six gates of the face in this practice. The gates are the two nostrils, two eyes, the two ears. You have to practice this mudra, by placing the palms on the face, while applying pressure very gently on the eyes and nose. You can block the ears with the thumb, to avoid distractions. You will learn about the breathing technique in the 200 hour yoga teacher training in Rishikesh.
Let us find out, how you can do this Pranayama variation.
- You need to keep the palms on the face. The thumbs will be placed on the cartilage on either ear. You can press lightly on the cartilage that juts out.
- In the next step, you need to place both the index fingers on the eye lid, or slightly above it, as the dimensions of the face differ from one person to the other. Do not exert too much pressure on the eyes.
- Press the sides of the nose with the middle fingers.
- Next, you have to press the upper lips and the lower lips with the ring finger and the little finger.
- The main focus of the practice, is on the Ajna chakra.
- You can also practice the Mulabandha alongside.
- You can remove the fingers a bit and exhale with the humming sound. That ends one round of Bhramari Pranayama.
- You can repeat the breathing technique, as many times, you want to.
Beginner yogis must not practice this Pranayama. Once you achieve mastery over the basic Pranayama, you can practice this variation. Expert guidance may be required, so that you do not go wrong with the practice.
There is another variation of the Bhramari Pranayama, which is called the Silent Bhramari Pranayama. Here, you must exhale the air, but without the sounds. It helps in focussing inwards. You will have to imagine the vibrations inside the body.
Bhramari Pranayama does have lots of benefits, but only if you do it in the correct way. Here are a few tips that will help you to practice Bhramari Pranayama, in the right manner.
How To Practice Bhramari Pranayama Correctly?
- You can experiment with the pitch and volume of the humming sound, while doing the Bhramari Pranayama. You must observe the various intensities of the Pranayama, and ascertain which is perfect for you. If you are expecting, you must stay away from this Pranayama.
- Do not clench the teeth, while you are doing the practice. The jaws should be free. You must always practice this Pranayama, by keeping a slight gap between the teeth, with the lips touching one another. Then you can hear the vibrations better.
- You can do Bhramari Pranayama with the Shanmukhi mudra, if you plan to do meditation, thereafter. It can help in the proper stimulation of the Ajna chakra and also heightens the awareness of the practitioner. It also creates the ideal atmosphere for Dhyana.
- You should refrain from attempting Bhramari Pranayama, when you are tired. Once, your breathing returns to normal, you can try this breathing technique.
- You may do this practice in seated position, unless you are an insomniac, who is doing this for sleep.
- You can do this practice during dawn time. A silent atmosphere deeply enhances the efficacy of the practice. You can also feel the vibrations at a subtle level.
Benefits of Bhramari Pranayama
You will be taught about the benefits one by one at the best yoga school.
- The practice of this Pranayama helps in the secretion of Nitric Oxide. Nitric Oxide mainly helps your body dilate the size of the blood vessels, and thus, improves your blood pressure in the process. Your heart health improves, if you do it on a regular basis.
Let us find out about this, in more detail. The nose creates Nitric Oxide, which helps in the transfer of information between the brain and the nerve cells. As a result, the memory and concentration also increases manifold. You will also be able to sleep in a better manner, as a result. Happy hormones are also secreted and made in the body, as an aftermath of the practice. Your body’s immunity also gets a boost as a result of excess production of Nitric Oxide. You will be able to learn about such intricacies in the 200 hour yoga teacher training in Rishikesh.
- The practice also leads to a calming effect on the brain. When you inhale slowly and exhale with power, along with the buzzing sound, it helps in creating focus. It also stops the mind from wandering away needlessly. The calming effect on the brain, mainly arises due to two things. The first one is the humming sound. Whereas, the second one is the longer exhalation. When you prolong the exhalation, it helps in elevating the functioning of the parasympathetic nervous system. Moreover, when you create a humming sound, it helps in the creation of vibrations. It stimulates the vagus nerve, as a result. The nerve is responsible for some of the most important body functions, like digestion, immunity and heart health. The body’s relaxation response is turned on, when you practice Bhramari Pranayama. Thus, allowing one to move into deeper states of relaxation. The same happens at the rishikesh yoga school.
- If you are stressed all the time, then practicing this Pranayama can help you as well. It has the power to increase the healing capacity of the body, in general. Furthermore, it also helps the practitioner, by boosting self-confidence.
- If you suffer from Insomnia, then also you can practice Bhramari Pranayama. While doing sound healing course in rishikesh, you can practice this as well. Moreover, the teachers will be always there to guide you through the practice. When you do this breathing technique, the Pineal gland secretes more melatonin. It is the sleep hormone. So, you can relax and rejuvenate.
- If you are walking on the path to salvation, this practice is especially helpful for you. You will find it easier, to stimulate the Ajna chakra with the practice.
- It is a great breathing technique for the facial muscles, as the heat and ‘Prana’ circulates well.
- It also creates a balance between the material and spiritual needs of the individual.
- It also improves the cognitive functioning in adolescents. Regular practice of this Pranayama helps in shortening the response time, and also improves the reflex action in teenagers. This can result in better scores and academic performance.
- If you practice this breathing technique, on a daily basis, you will get relief from nasal blockages and sinus. The breathing technique, is a complementary treatment for Sinusitis.
- If you have migraine or frequent headaches, then also this breathing technique will help you. You can also get instant relief from anxiety and anger. Moreover, its regular practice also improves the concentration. Yogis use this technique on a regular basis, before meditation.
Apart from the above, there are many more benefits that you can derive from practicing this Pranayama on a daily basis. You will get relief from headache and migraine symptoms, your eye muscles will be relaxed, the facial tension will get released, and you will also be able to get over your Thyroid issues.
You can practice this Pranayama initially, under the watchful eyes of a yoga teacher in Rishikesh, Slowly, when you become well-conversant, you can try it on your own. This is one of the best breathing techniques, which you can utilize for overall health issues.
