We all need a little break from our busy lives now and then. Sometimes, our schedules might be so hectic, that we often forget to take care of the most important person in our lives — ourselves.
Bee Breath (Bhramari Pranayama)
Bhramari Pranayama or Bee Breath is an extremely therapeutic yoga practice that works to provide a soothing impact on your mind and helps to reduce feelings of anxiety.
Brahmari is a Sanskrit word that translates to “bee” in English. Bee breath calls for making a humming sound during the breathing technique, which is how this exercise got its name.
This yoga technique can have a powerful effect on the autonomic nervous system (ANS) and can promote mental health. Feelings of stress and anxiety are commonly associated with shortness of breath and tightness in the chest.
Bee breath helps us lengthen our exhalation relative to inhalation, which promotes relaxation in the mind and body.
Bee Breath Directions:
Follow these simple steps to help you master the bee breath technique:
Step 1:
Sit in a comfortable, meditative posture with your legs crossed and your eyes closed. Your shoulders and back should be relaxed. Place your palms on your ears.
Step 2:
Your focus should be on the nostrils. Keeping your mouth closed, inhale deeply through your nose.
Step 3:
As you start to exhale, make an “m” sound as if you are humming like a bee. Continue to hum as you exhale until you are all out of breath. You have the option to be as soft or as loud as you like.
Step 4:
Repeat the bee breath technique at least 5 – 10 times or for several minutes,or for as long as it feels good.
Bee Breath Variations:
Bee breath is a safe and easy practice to engage in. There are a few modifications you can make to this pose to make yourself more comfortable and switch up the way you perform this technique.
Variation 1:
Instead of placing your palms on your ears, you have the option to place your index fingers on your ears. Make sure your fingers are gently placed on the cartilage and not inside the ear.
Variation 2:
Sit against a wall or a beam to provide support to your back. This simple moderation could be especially handy if you are pregnant or are experiencing symptoms of back pain.
Variation 3:
In your seated position, sit up straight and place your hands on your face with your index fingers gently touching the inner corners of the eyes, the middle fingers on either side of the nose, the ring fingers right above the lips, and the pinky fingers just below the lips. Make sure not to put too much pressure on the eyeballs.
Benefits of Bee Breath:
The main benefit of bee breath is its ability to soothe the mind and help reduce feelings of stress and anxiety. bee breath can be practiced every day to help you drown out all the tension and negativity that surrounds you.
The practice of bee breath can benefit us in many ways, besides working as an instant stress reliever.
Other advantages of practicing bee breath include:
- Relief from headaches and migraines
- Boosts confidence
- Improves concentration and memory
- Reduces high blood pressure
- Provides relief from hypertension
- Promotes happiness
Bee breath can be especially helpful in the following situations:
- Sinus infection
- Nasal congestion
- Insomnia
- Thyroid issues
- Extreme stress
Bee Breath Do’s and Don’ts:
Do practice bee breath on an empty stomach.
Do focus on the sound. The humming sound during exhalation should be slow and controlled.
Don’t put pressure on the lungs and the chest
Don’t practice this technique if you are suffering from a serious migraine. If you intend to practice this technique, make sure you are guided by an expert.
Bee Breath Recap:
If your routine has taken a stressful turn, you need to take a step back and focus on calming your mind and pushing away all the negative energy that is causing you stress.
Every now and then, remember how important you are, and try to find time to focus on yourself. All you need to do is switch off your phone and head to your favorite room in the house to practice bee breath.
Quick FAQs
1. How should you practice Bhramari Pranayama?
Bee breath should be practiced in a seated position with the focus on the nostrils as you breathe. For more information, follow the steps mentioned above to help you relax your mind.
2. When should you practice Bhramari Pranayama?
The best time to practice Bhramari Pranayama or bee breath is on an empty stomach.
Updated by Siya Rajan on 05/07/2018
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Bhramari Pranayama (Bee Breath). (n.d.). Retrieved from https://www.artofliving.org/us-en/yoga/breathing-techniques/bhramari-pranayama
Bhramari Pranayama. (n.d.). Retrieved from https://www.tummee.com/yoga-poses/bhramari-pranayama
McCall, T. (2013, May 24). 5 Ways to Practice Bhramari. Retrieved from https://yogainternational.com/article/view/5-ways-to-practice-bhramari
S. (2017, June 17). Bhramari Pranayama {Bee Breath}-Steps And Benefits. Retrieved from http://www.sarvyoga.com/bhramari-pranayama-bee-breath-steps-and-benefits/
Brahinsky, R. (2008, December 02). Use “Bee Breath” to Get Anxiety to Buzz Off. Retrieved from https://www.yogajournal.com/practice/buzz-away-the-buzzing-mind
