भ्रामरी
Bhramari (Humming Bee Breath)
Bhramari is named after the black bee because of the humming sound made on the exhale. The vibration is pleasant and absorbing, making it one of the easiest pranayamas for quieting a busy mind.
- Time
- 5–10 rounds
- Level
- Complete beginner
- Position
- Seated
- Best for
- Stress, racing thoughts, before sleep
Step by step
How to practise
- 1
Sit comfortably and close your eyes.
- 2
Place the index fingers on the small flap of cartilage in front of each ear, or simply rest the hands in the lap.
- 3
Inhale slowly through the nose.
- 4
Keeping the mouth closed, exhale with a steady, low humming sound like a bee.
- 5
Feel the vibration in the face and head.
- 6
Repeat for 5–10 rounds, then sit quietly and notice the stillness.
Rhythm · 10s cycle
Best for
Stress, racing thoughts, before sleep
Why practise it
Quiets a busy mind quickly, lengthens the exhale and gives the attention a sound and vibration to rest on. Many people use it for stress, racing thoughts and before sleep, and it is easy enough to teach to children.
Go deeper
Bhramari (Humming Bee Breath): what to know
Why it is called bee breath
Bhramari comes from bhramara, the Sanskrit name for a black bumblebee, after the low humming sound of the exhale. The Hatha Yoga Pradipika describes it as one of eight classical pranayamas and says the practice brings a blissful state of mind.
Hand positions
- Simplest: rest the hands in the lap and just hum
- Ear flaps: press the small flap of cartilage in front of each ear gently with the index fingers
- Shanmukhi mudra (“six-gated seal”): thumbs on the ear flaps, index fingers on the closed eyelids, middle fingers beside the nose, ring and little fingers above and below the lips
- Keep the elbows relaxed out to the sides and the pressure always light
What research says
Humming has a measurable effect: studies have found that it raises levels of nitric oxide in the nose many times over compared with quiet breathing, which may help the sinuses ventilate. Small studies of Bhramari itself report lower heart rate and blood pressure and less anxiety after practice. The research is early, but the calming effect is something most people notice straight away.
When to practise
Bhramari suits the evening and moments of stress, or the start of a meditation. Practise sitting upright on an empty or light stomach. Five to ten rounds take only a few minutes; afterwards, sit quietly for a minute and notice the stillness the humming leaves behind.
Make it work for you
Tips & common mistakes
Tips
- Keep the hum low and soft
- Lips closed, teeth slightly apart, jaw relaxed
Watch out for
Pressing hard into the ears or humming loudly.
Good to know
Questions
How many rounds of Bhramari should I do?
Five to ten rounds is enough for a noticeable calming effect.
Should I hum with my mouth open or closed?
Closed, with the lips together, the teeth slightly apart and the jaw relaxed.
Can children do Bhramari?
Yes. It is one of the easiest breathing practices for children: pretending to be a bee makes it playful, and the humming helps them settle.
Does Bhramari help with sleep?
Many people find a few rounds at bedtime help them wind down. Practise sitting up, then lie down once you have finished.
Does Bhramari have side effects?
It is gentle. Stop if you feel lightheaded, avoid pressing the ears with an ear infection, and don’t practise lying down.
One of the eight classical kumbhakas described in the Hatha Yoga Pradipika.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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