Bhramari pranayama is a simple and effective breathing technique that can be practiced by beginners to calm the mind and reduce stress. Here is a beginner’s guide to bhramari pranayama.
Remember to practice bhramari pranayama at a pace that is comfortable for you, and to gradually build up to longer practice sessions over time. You can practice this breathing technique for a few minutes every day to experience its calming and relaxing benefits.
Stress, anxiety and burnout are common in this fast-paced world. Then there is added pressure to perform and achieve success. So that means people lose track and do not focus on overall well-being and the ability to cope with everyday life. But there is a great tool to combat these challenges. One of the ways is yoga for sleep and good health, which is Bhramari Pranayama. If you are in a chaotic situation and want to discover peace and calm, then the Bhramari Pranayama is yoga for better sleep and vitality. Here are some of the things to know, including the Bhramari Pranayama benefits and how to do Bhramari Pranayama.
What is Bhramari Pranayama?
Bhramari Pranayama is a breathing technique that has a healing and calming effect on the body and mind. It is a yoga for better sleep known as the Humming Bee Breath or the Bumblebee breath. It is called so as a deep buzzing sound like that of a bumblebee is produced while doing the Bhramari Pranayama. This exercise is done in a sitting position with your eyes shut. There is a healing vibration because of the humming sound created during exhalation and inhalation. The Bhramari Pranayama benefits, which include mental relaxation, are because of that humming sound. Thanks to the mental relaxation it produces, it is a yoga for better sleep and can be done as part of your yoga before bed.
Bhramari Pranayama Benefits
There is a lot of buzz around this yoga for better sleep technique, Bhramari Pranayama. There has been enough scientific research that shows that the Bhramari Pranayama benefits the mind and the body. It is yoga before bed that can also be practiced in the morning or any time of the day to relieve stress and tension. Here are some of the Bhramari Pranayama benefits:
Reduces Anxiety by Calming the Mind
Bhramari Pranayama is one of the yoga for better sleep asanas that can reduce anxiety and relax the mind. This breathing technique is done by breathing in a controlled and steady pattern along with a humming sound. That vibration helps to create a calming and healing effect on those who do it regularly and is also considered to be yoga for sleep apnea.
Stimulates the Nervous System
This yoga for better sleep positively impacts the nervous system. The humming sound it creates makes the muscles of the pharynx and the larynx vibrate. This helps the vagus nerve (the regulator of the parasympathetic nervous system) to get stimulated. When the vagus nerve is activated, it can increase the digestion response, relaxes the muscles, slow the heart rate, and create a calm feeling. That is why it is done as yoga before bed or as yoga for sleep apnea, as it relaxes the mind and the body.
Boosts Heart Health
The Bhramari Pranayama yoga for better sleep is not only a great yoga for sleep apnea problems but also a breathing technique that helps boost the nervous system and thus improves heart health. A study conducted on Bhramari Pranayama’s benefits showed that it has a positive impact on the sympathetic nervous system and thus promotes a relaxed state that helps improve cardiovascular health.
Improves Concentration and Focus
This yoga before bed has a positive impact on focus and concentration. If you often struggle with sleep issues, this yoga for sleep apnea can reduce mental chatter and distractions. The Bhramari Pranayama benefits are it removes negativity and helps slow down thoughts. The Bhramari Pranayama improves clarity and leads to better cognitive function and focus.
Reduces Blood Pressure and Hypertension
The Bhramari Pranayama is a yoga for better sleep that combines controlled breathing and exhalations to calm the hyperactive sympathetic nerves. This reduces high blood pressure and reduces the symptoms of hypertension.
Benefits for Ear Conditions
Regularly practicing Bhramari Pranayama yoga for sleep apnea can reduce ear problems. The humming sound you create is therapeutic and might help reduce ringing in the ear (tinnitus). Studies show that it reduces nitric oxide, which helps reduce the chances of deafness.
Increases Heart Rate
Do this yoga before bed for better heart health. The inhalation increases the heart rate and the heart rate decreases during exhalation. This is known as the variability of heart rate and indicates overall wellness and health.
How to do Bhramari Pranayama for Beginners
The Bhramari Pranayama combines sound and breath to calm the mind. In this yoga, for better sleep, the ears and eyes are closed, and the humming sounds during the Bhramari Pranayama create vibrations that soothe and calm the nervous system. Here are the steps to do this yoga pose:
Bhramari pranayama, also known as “bee breath,” is a breathing technique in yoga that can help calm the mind and reduce stress. Here are the steps to perform bhramari pranayama:
- Sit in a comfortable seating position with your ears closed with your index fingers.
- The index finger should be between the ear and the cheek on the cartilage, and it should not be inside the ear.
- Close both eyes and take a deep breath through the nose. As you breathe, contact the glottis and engage the vocal cords to make a light sound.
- Create this sound while breathing in comfortably and slowly.
- Once the inhalation is done, breathe out as long as possible.
- While breathing out, make a humming sound of high-pitch.
- Repeat the entire inhale-exhale process about 6 to 8 times and end with a long exhalation.
Bhramari Pranayama Advanced
- Focus on natural breathing by closing your eyes.
- Make a Shanmukhi Mudra with your hands by closing your ears with your thumbs and placing the index fingers on the lower eyelids to close the eyes.
- With the middle finger, close the nostrils partially.
- Place the ring finger above the lips and the pinky finger below the lips to close the mouth.
- By placing your hands in Shanmukhi Mudra, you are closing the six senses and reducing the sensory input.
- After this, do the Bhramari Pranayama as mentioned above, still holding the Shanmukhi Mudra pose.
- Repeat this 6 to 8 times with a long exhalation.
People live in a world where there are numerous distractions and tend to lose touch with themselves. This yoga for better sleep helps to reconnect with yourself, slow down and restore energy. Bhramari Pranayama is a simple yoga pose that is a powerful technique where you can find inner calm and peace.
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