Bhramari Pranayama – Steps – Benefits – Precaution

Bhramari Pranayama

Bhramari comes from the Sanskrit word ‘Bramar’ which means a kind of black Indian bee. Bhramari pranayama has a soothing effect on the brain and calms the mind.




Steps 

1. Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face.Keep the spine erect.
2. Breathe normally and relax the whole body.
3. Keep the mouth closed
4. Plug both the ears with the index fingers and close the eyes. Some also use the thumb to close the ears. In this variation, the eyes are kept closed by using the middle finger.
5. Then start inhaling through both nostrils, and then start creating sound while you exhale. Take a slow deep breath and fill the lungs fully.
6. Then exhale slowly, making a continuous humming sound from the throat. The sound should reverberate in the head.
7. . The sound is similar to chanting of Om, especially the long mmm.. in Omkar. The sound should be deep, steady and smooth
8. Feel the sound vibration in the head. Be aware of only the continuous drone that the sound produces. This drone is similar to the humming sound of the bee.

Practice this 11 to 21 times daily. But do not overload and take a break when required. This can be practiced anytime but if you feel stressed or fatigued this will help you.

Keep your eyes closed for some time. Observe the sensations in the body and the quietness within. You can also practice Bhramari pranayama lying on your back or lying on your right. While practicing the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear. You can practice the Bee pranayama 3-4 times every day.




Benefits

• Improves concentration and memory
• Helps in paralysis.
• Effective for insomnia patient.
• Instant way to relieve tension, anger and anxiety.
•  It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.
• If Bhramari practiced regularly during pregnancy it facilitates easy and trouble-free childbirth.
• It helps to reduce blood pressure.
• It gives the practitioner a good sonorous voice. It can also help remove throat ailments.
• Gives relief if you’re feeling hot or have a slight headache
• Helps mitigate migraines
• Builds confidence

Precautions –

• You may feel little cold or tingling sensation in the throat due to sound but this is normal.
• Under No circumstances the proportion of the breathing should be forced.
• If you feel dizzy then please stop the practice and continue normal breathing.