What is Bhramari Pranayama Bee Breath?
Bhramari Pranayama, also known as the humming bee technique, is breathwork that instantly calms down the mind and is considered the best practice to relieve frustration, anxiety, and anger. The word Bhramari originates from the Sanskrit word – Bhramar, which means humming bee. In this particular pranayama, individuals produce a humming sound. When done regularly, one can positively affect his mind by getting rid of stress, fatigue, and high blood pressure. This practice also helps in ear, nose, mouth as well as eyes related problems. To obtain its fullest potential, we usually practice Bhramari pranayama after the completion of Anulom Vloma Pranayama.
People of all ages can do the breathwork, and a scientific study suggests Bharmari pranayama and Udgeeth Pranayama improve pulmonary function. It is also beneficial for pregnant women. During the pregnancy period, if a woman performs this, it can help her maintain and regulate the functioning of the endocrine system. It also aids her in trouble-free and easy childbirth.
Bhramari Pranayama and Nitric Oxide
Studies in the International Journal of Neuroscience discovered that you increase nitric oxide production by 15 times when you hum. Nitric Oxide has a host of benefits, including:
- Reducing Hypertension
- Rapid recovery from Covid infections
- Addressing Erectile Dysfunction
- Reducing migraines
Nearly all cells in our human bodies produce Nitric oxide making it one of the most important molecules for blood vessel wellness. It’s a vasodilator, implying it soothes the inner muscles of your blood vessels, causing the vessels to widen and thus, allowing your blood to flow easily. In this way, nitric oxide increases blood flow and lowers blood pressure.
The idea is if you breathe properly through your nose you would breathe the nitric oxide through into the lower lobe of your lungs and exchange it into your bloodstream where it can do all its repairs. Interestingly, during their studies, researchers found that you don’t produce any nitric oxide when you breathe through your mouth, which is one of the reasons nostril breathwork is so fascinating and different from mouth breathwork.
The first thing that they discovered about nitric oxide was it just completely restored the health and integrity elasticity and function of your arterial skin – the endothelium – the lining of your arteries where we get problems such as plaque build-up. It increases better intestinal Paracelsus, the contraction of your stomach and your intestinal tract, and better digestion and elimination. It increases the production of antioxidants like superoxide dismutase and glutathione in your liver which does the cleansing, scrubbing, and repair of all the damaging chemicals that the liver has to contend with every single day.
Bhramari Pranayama Bee Breath Steps
- Sit cross-legged with your spine erect.
- Breathe normally with your mouth closed and teeth slightly apart.
- Now lift your elbows to shoulder level and close your ears by pressing down with your thumb.
- Place an index finger above each eyebrow with your gaze fixed between your eyebrows.
- Shut your eyelids and cover them with each middle finger place the ring fingers beside the flair of each nostril. This hand gesture, known as Shenmue key mudra, enables sensory isolation.
- Take a slow and deep breath to fill your lungs with fresh air.
- Now partially shut your nostrils with your ring fingers and breathe out through the nose by making a humming sound.
- Try to sustain the humming for as long as you can.
- Repeat this five to ten times while focusing on maintaining a controlled drone.
Bhramari Pranayama Benefits
Practicing Bhramari pranayama provides you a quick way to relieve tension, anger, and anxiety. People experiencing hypertension should practice this breathing technique as it soothes down the troubled mind. It also helps alleviate migraines. When we are stressed, our blood pressure increases, thus making the heart work faster. Our respiratory system in the sinus needs a balanced flow; otherwise, it inflames, gets blocked, and gives us a migraine. Breathing exercises help clear the sinus and relax our heart rate. It is also effective as it improves concentration and memory and builds confidence.
Bhramari Pranayama Precautions
- Ensure that you avoid putting the finger or thumb in the ear’s interior, just on the cartilage.
- Don’t push too strong on the cartilage of the ear. Just press the cartilage lightly, and then free the finger or thumb.
- While making the humming sound, make sure that your mouth is closed.
- Always complete this pranayama in a seated posture and never do it while lying down.
- If you have an ear infection, you shouldn’t perform this pranayama until the infection is gone.
- People with heart issues should avoid holding their breath when they are practicing this pranayama.
- It would be best if you never forced the breathing.