Today’s Yoga – Brahmari Breathing

Brahmari Breathing

The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration, or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere – at work or home and is an instant option to de-stress yourself.

Steps:

1. Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
2. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
3. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
4. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
5. You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
6. Breathe in again and continue the same pattern 3-4 times.

Because Bhramari fosters a sense of calm and inner focus, this breath technique is sometimes prescribed by physicians to alleviate depression, anxiety, ADD/ADHD, and OCD. Bhramari breathing is supposed to reduce anger while decreasing blood pressure. Perhaps this is why it is recommended for heart patients. It may ease addiction recovery, and it also can sometimes soothe migraines. Traditionally, in Indian medicine, it was also suggested for women preparing for birth. Overall, this breath helps elongate the exhale, which scientists have shown increases vagal nerve activity, the mainstay of the calming “rest and digest” response of the parasympathetic nervous system.