The name ‘Bhramari’ is given as the sound one makes during the practice is similar to the sound of a humming bee. The benefits of Bhramari Pranayama are numerous and is considered as one of the important Pranayama. It has taken more prominence recently specific to the Covid – 19 pandemic. Recent studies mention that Bhramari increases the Nitric Oxide production and how this helps to strengthen the immune system to fight the pandemic. It can also be practiced if infected as it helps to recover faster. However, one should continue to follow all the medical precautions and protocols prescribed in the process of recovery.
Technique
- Sit in a comfortable posture keeping the spine straight. Eyes closed
- Gently keep the lips closed with the teeth relaxed and not tightly clenched.This helps the sound vibration to be heard and felt more distinctly
- Relax the entire body
- Inhale slowly & deeply through the nose
- Exhale slowly through the nose & mouth closed making the humming bee sound. Let it be smooth and easy and do not exert pressure.
- Continue the practice for 10 rounds
- After completing, keep the eyes closed and observe the body, breath & mind for few moments
Benefits of Bhramari Pranayama
- If practiced before Meditation – helps to deepen the practice
- Good to practice before sleeping provided one feels light and is not with a full stomach
- Best to practice on empty stomach
- Relieves mental tension, anxiety, insomnia
- Helps reduce anger
- Humming sound creates a soothing effect on the mind and the nervous system
Variations
- Using the fingers, close the ears gently by pressing the middle outer part of the ear ligament into the earhole. Do not press hard. A gentle touch to ensure that external noise is blocked
- Place the palms on the knees facing upwards and relaxed
- Using Shanmukhi Mudra. Close the ears with thumbs, eyes with the index fingers, nostrils with the middle fingers, mouth with the ring and little fingers. Ensure that the fingers are gently placed and do not put pressure on any part of the face
- Gently place the index and middle fingers at the base of the nostrils. Do not close the nostrils – Just close enough for the air to flow out.
Contraindications
- Do not perform while lying down
- Those suffering from ear infections need to avoid the practice
- Those having toothaches, recent tooth surgery/extracts need to avoid the practice
