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Bhramari Pranayama, also known as Bee's breath is a powerful breathing exercise to calm anxiety, soothe the nervous system and relieve stress & mental tension.
Through a step by step explanation and short practice, you will be able to perform bhramari pranayama effectively.
Best Time to Do Bee's Breath:
Before bed to unwind
In the morning to center your focus
Benefits:
calm the nervous system
relieve stress & anxiety
combat insomnia
quiet the mind
improve concentration
Instructions:
Sit in a comfortable seated position with the spine straight. Bhramari Pranayama should not be done while laying down.
Close your eyes and settle into your body and mind.
Place your hands over your face. Your index fingers are above the eyebrows, middle fingers over the eyes, ring fingers slightly above the nostrils and pinkies on the side of your lip. Your thumbs close your ears and your elbows are pointed to the sides.
By placing your hands in this position, the senses are turned inward, away from external distractions, to quiet the mind and prepare for deeper states of meditation.
In yoga this is known as 'Pratyahara' or withdrawal of the senses. This is part of the 8 limbs of yoga and is a crucial step toward inner peace and self-awareness.
By practicing pratyahara, you can develop greater control over sensory impulses, reducing the impact of external stimuli on the mind and fostering a sense of inner calm and focus.
4. Take a full yogic breath in through the nose - expanding the belly and moving the breath up the chest.
5. Hold the breath for a moment.
6. Exhale while humming with the mouth closed. Repeat for about 9 breaths while connecting to the subtle vibrations.
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