Yogic breathing techniques, or pranayama in Sanskrit, are part of and complement our regular yoga practice. They help with strengthening the lung muscles, enhancing lung capacity, allowing fresh oxygen into the bloodstream and helping to reduce anxiety, discomfort and pain.
There are various types of pranayama and the ones I usually teach in my classes are Savitri (counting the breath) and Anuloma Viloma also known as Nadi Shodhana (alternative nostril breathing). You can read my earlier blog about the benefits of pranayama in general.
Today, I want to discuss the Humming Bee Breath, or Bhramari in Sanskrit, named after the black bumble bee in India, including how to practice it on your own. Bhramari is a safe and easy-to-learn technique which activates the calming parasympathetic nervous system, part of the human autonomic nervous system (ANS). Therefore, it is recommended for people who suffer from anxiety and those who may feel that they “don’t have time to meditate” – since the benefits of this technique can be felt in just a few minutes.
To practice a simple Bhramari, sit comfortably in a quiet place, in a lotus (cross-legged) or thunderbolt (sitting on heels) pose. Take a few deep breaths to calm the mind and relax the body. Focus on relaxing the facial muscles and the jaws. Separate the teeth but keep the lips closed.
When you are ready to begin, using your thumbs, push the ear cartilages inwards to close the ears and then gently close your eyes. Inhale deeply and on exhale make a long humming sound coming from your throat and as you do so, notice any vibrations in your head and/or upper body. Repeat 3-6 times.
Remove your thumbs, place your hands on the knees with your palms facing up. Breathe normally but as you exhale, imagine you are still humming and try to feel the same physical vibrations. Continue with Bhramari practice again. Try to complete three rounds. Finally, take a moment to reflect and notice any emotional or physical changes.
At our prenatal yoga class on Thursday 8 February, we will practice Bhramari pranayama in advance of a vinyasa flow. I strongly feel that Bhramari is highly beneficial for prenatal women to manage any discomfort, anxiety, headaches or even pain. If you’re a mum-to-be in Bath or nearby, you’re warmly invited to join us! Advance booking is essential. You can book your spot on Eventbrite or Momence. Read more about our prenatal yoga classes in my earlier blog.
Send me any questions you may have about yoga or Bhramari pranayama. Feel free to comment below or message me through my site.
Namaste,
Sossi x
