BHRAMARI PRANAYAMA (भ्रामरी प्राणायाम )

Introduction: 

The Bhramari Pranayama, also known as the "humming bee breath," is another simple and easy Pranayama that can be practiced anywhere to instantly calm your mind. 

The Pranayama finds its name from the Black Indian Bee, Bhramari. The sound we make when we exhale while practicing this breathing technique resembles the humming sound of a bee, and so it is called Bhramari Pranayama. It is one of the best breathing exercises for relieving mental agitation, frustration, or anxiety and to get rid of anger to a great extent. 

Steps: 

While it can be practiced at any time of day, Bhramari is most effective in the early morning and late at night, when there are fewer outside distractions and our inner perception is most acute. Mentioned below are the steps to perform Bhramari Pranayam:

• Begin by sitting straight in a comfortable position and closing your eyes.
• Now put your thumbs to your ears and gently close them. Let the rest of the fingers naturally rest on the crown, spreading out over it.
• Take a deep breath through your nostrils, and then exhale slowly, emulating a steady, low-pitched "hmmm" sound at the back of the throat—like the humming of a bee.
• Focus on making the sound soft, smooth, and steady. Try to keep your body very still and bring your attention to the light at the center of your forehead.

Continue the same pattern for 5–10 times. 

Benefits: 

The Bhramari Pranayama helps to instantly relieve stress and calm the mind. When performed at night, it helps to induce a faster and more pleasant sleep. Some other benefits of the practice include:

• Lower blood pressure
• Reduced anxiety, tension, and stress
• Improved concentration and increased confidence
• Improved vocal strength and overall health of the throat
• Soothed nerves that aids in healing
• Stimulated pineal and pituitary glands