Bhramari Pranayama

Method of Practice: Bhramari Pranayama

01
Sit comfortably in Sukhasana (Easy Pose), any other comfortable meditative posture, or on a chair with your spine erect.
02
Place both thumbs gently over the outer openings of your ears.
03
Rest your index fingers on your forehead, just above the eyebrows.
04
Place the middle, ring, and little fingers lightly on your cheeks beside the eyes and nose, so that the fingers rest over the sinus regions.
05
Gently close your lips while keeping your teeth slightly apart. Lightly touch the tip of your tongue to the roof of your mouth (palate).
06
Take a slow, deep inhalation through your nose. As you exhale through the nose, produce a soft, steady humming sound like the gentle buzzing of a bee.
07
While making the humming sound, try to feel the vibrations spreading throughout your head and brain. After completing the exhalation, pause briefly, inhale again, and repeat the process 3 to 7 times, or continue for the desired duration.

Bhramari Pranayama has an immediate calming effect on the mind and nervous system. It helps reduce stress, anxiety, anger, frustration, and emotional tension.
Practicing Bhramari before bedtime promotes deep, restful sleep. It enhances mental clarity, concentration, and memory by improving relaxation and reducing mental distractions.
By calming the cardiovascular system, it may help support healthy blood pressure.
The soothing vibrations produced during the humming sound relax the nerves in the head and face, which may help reduce the frequency and intensity of migraine headaches in some individuals.

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