Relieve Stress and Insomnia by Bhramari Pranayam (Humming Bee Breath)
The original word in the term Bhramari is Bhramar (humming bee).The characteristics of this pranayama is to create a sound like humming bee while exhalation and inhalation. Bhramari (Bee Breath) is a very effective pranayama (breathing exercise) for meditation. Performing this breathing exercise helps to induce a calming effect on the mind almost immediately. Practicing Bhramari pranayama benefits in reducing high blood pressure,anxiety, fatigue, and mental stress. Also practicing this pranayama for ear, nose, mouth, and eye problems can have a positive effect.This has positive effects on endocrine system, immune system and nervous system. This Pranayam helps to improve sleep in insomnic individuals.
People of all ages can perform this breathing exercise including pregnant women. When performed during the period of pregnancy, it can help maintain and regulate the functioning of the endocrine system and provide trouble-free and easy child birth. Bhramari pranayama is usually performed after completing Anulom Vilom Pranayam to obtain its full potential.
1) Sit cross-legged on the mat. If you can sit in the (Padmasana) Lotus Pose or Sukhasana Easy Pose that would be ideal. But if you cannot, then you may simply sit cross-legged in a way that you find comfortable.
2) Make your mind free of thoughts by concentrating on any single benign thought. Or if your mind still wanders then concentrate on your inhalation and exhalation. This will help you to keep your mind away from the normal wandering from one thought to another. Now you are ready to do the Bhramari Pranayam.
3) Raise your arms and place your palms on the sides of your head. Place your thumbs on your ears and block your ears. Place a finger on either side of your nose and partly block your nostrils. Take a deep, long, and deliberately slow breath. A nasal sound is created when you inhale this way.
4) Hold the inhaled air within your lungs for some time.
5) Exhale forcefully from the pit of your abdomen, raising your diaphragm, drawing your stomach as inside as you can. Your stomach should fall back to your back, pushing up the diaphragm and throwing the inhaled air out of your lungs. The sound that is created is like a Humming bee.
6) Repeat Steps Three and Four ten times, or for two to three minutes.