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
Widely used to relax, calm the mind and prepare for meditation or sleep.
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.
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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