Discover the science-backed benefits of Bhramari Pranayama. Watch our video to learn this meditation technique and the Shanmukhi Mudra for bee breath: A Beginner’s Guide to Brahamari
Welcome to our introduction to Bhramari Pranayama (sometimes spelled also Brahamari), a powerful and soothing breathing technique known as “bee breath.”
This practice is named after the humming sound of a bee, which creates vibrations in the body that help calm the mind. Often used as a component of various Kundalini Kriya or Tantric Practices such as the Prana Kriya, Brahamari can also be performed as a stand-alone exercise, and with a lot of benefits too!
We’re excited to share a 10-minute beginner video with you, but first, let’s dive into the benefits and science behind Bhramari Pranayama.
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Best Time to Practice
The best time to practice Bhramari Pranayama is late at night or early in the morning when external noises are minimal, enhancing internal perception and psychic sensitivity. However, you can practice it anytime to relieve mental tension.
Contraindications
- Do not perform Bhramari while lying down.
- Avoid practicing if you have severe ear infections.
Benefits of Bhramari Pranayama
- Reduces Stress
- Alleviates Anxiety
- Enhances Concentration
- Promotes Better Sleep
- Lowers Blood Pressure
- Calms the Mind
- Improves Memory
- Supports Emotional Balance
- Reduces Anger
- Aids in Migraine Relief
Bhramari Pranayama is particularly effective for relieving stress and cerebral tension, helping to alleviate anger, anxiety, and insomnia. It increases the body’s healing capacity and strengthens the voice. This practice induces a meditative state by harmonizing the mind and directing awareness inward. The vibration of the humming sound creates a soothing effect on the mind and nervous system.
Scientific Research on Bhramari
Bhramari Pranayama has been the subject of various scientific studies, highlighting its therapeutic benefits. A significant study conducted in 1993 at Munger Hospital, India, in collaboration with the Bihar School of Yoga, examined 448 pregnant women. The results for the 112 women who practiced Bhramari daily showed remarkable benefits compared to the control group:
- Normal blood pressure for all participants (vs. 25% with high blood pressure in the control group)
- Lower number of miscarriages (2% vs. 8%)
- Fewer premature births (2.6% vs. 5%)
- 25% shorter labor
- Less pain during labor
- Only one case of Caesarean section (1% vs. 4%)
- No newborns with oxygen deficiency (0% vs. 12%)
- Greater average birth weight (3325g vs. 2850g)
These findings indicate that regular Bhramari practice during pregnancy can significantly alleviate anxiety and stress, better regulate hormone balance, and promote the birth of healthier children. Additional studies by Dr. Singh have shown that Bhramari also benefits surgical patients by shortening healing time, reducing infection rates, decreasing the need for anesthetics, and minimizing post-operative problems.
The vibrations from Bhramari Pranayama positively influence different parts of the brain, reducing anxiety and promoting a calm state of mind. The technique stimulates the hypothalamus, pineal, and pituitary glands. Research from Yale School of Medicine in 1959 discovered that melatonin, a hormone secreted by the pineal gland, acts as a natural tranquilizer, which may explain the calming effects of Bhramari.
How to Practice Bhramari Pranayama
To practice Bhramari Pranayama, follow these simple steps:
- Sit comfortably in a quiet place with your back straight and your eyes closed.
- Close your ears using your index fingers or thumbs. Cover your eyes with the palms of your hands without applying pressure (this is the simple version, read below for the proper mudra).
- Take a deep breath in through your nose and hold it for a second.
- As you exhale, make a high-pitched humming sound, like a bee, and feel the vibration in your body.
- Continue to breathe in and out this way, focusing on the sound and vibration.
You can practice Bhramari Pranayama for 5-10 minutes, gradually increasing the duration as you become more comfortable.
Bhramari and Shanmukhi: The Bee Breath Mudra
In Sanskrit, “shanmukti” means “six-faced,” and it refers to the six main energy centers, or chakras, that are associated with this mudra.
Shanmukti Mudra enhances concentration by facilitating pratyahara, withdrawal of the senses, the fifth limb of yoga according to Patanjali yoga sutras.
Shanmukti Mudra is practiced with closed eyes. Bring your hands up to your face, with your elbows pointing out to the sides. Place your thumbs over your ear canals, your index fingers over your eyes, your middle fingers over your nostrils, your ring fingers over your upper lips, and your little fingers over your lower lips.
Gently apply pressure with your fingers to create a seal, but do not press too hard. Breathe deeply and evenly through your nose, focusing your attention on your breath and the sensation of the fingers on your face. You can hold this mudra for several minutes, or for as long as it feels comfortable.
Shanmukti Mudra is a powerful tool to activate the parasympathetic nervous system, the rest and digest section of our NS, thus promoting relaxation and helping to reduce stress and anxiety. It is also said to enhance the flow of prana, or life force energy, throughout the body.
This mudra is often associated with the practice of bhramari, as it happens to be the case in this kundalini kriya for the third eye. Nevertheless, both practices are very powerful to be practiced on their own and should be combined only when instructed.
Why Practice Bhramari Pranayama?
Bhramari Pranayama is a simple yet powerful tool that can help bring balance and harmony to your life. It’s effective for reducing stress and anxiety, improving concentration, promoting relaxation and sleep, regulating blood pressure, and alleviating headaches and tension. This technique can also benefit those with respiratory issues by improving lung function and clearing airways.
Watch Our Beginner Video
We invite you to try our 10-minute beginner video on Bhramari Pranayama. Incorporating this practice into your daily routine can provide numerous physical and mental health benefits, helping you navigate life with greater calm and clarity.
Start your journey towards a more peaceful and balanced life with Bhramari Pranayama today. Happy practicing!
