Bhramari (Humming Bee Breath)

Bhramari भ्रामरी

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.

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Time: 5–10 rounds
Level: Complete beginner
Position: Seated
Best for: Stress, racing thoughts, before sleep

Step by step

How to practise

01
Sit comfortably and close your eyes.
02
Place the index fingers on the small flap of cartilage in front of each ear, or simply rest the hands in the lap.
03
Inhale slowly through the nose.
04
Keeping the mouth closed, exhale with a steady, low humming sound like a bee.
05
Feel the vibration in the face and head.
06
Repeat for 5–10 rounds, then sit quietly and notice the stillness.

Make it work for you

Small adjustments make the biggest difference. Keep every breath comfortable.

Tips

Keep the hum low and soft
Lips closed, teeth slightly apart, jaw relaxed

Common mistakes

Pressing hard into the ears or humming loudly.

Why practise it

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

In the tradition

One of the eight classical kumbhakas described in the Hatha Yoga Pradipika.

Practise with care

Safety

Avoid lying down while practising. Skip pressing the ears with ear infections.

Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.

Questions

How many rounds of Bhramari should I do?

Five to ten rounds is enough for a noticeable calming effect.

Keep exploring

All techniques

Complete beginner

Breath Awareness

Simply watching the natural breath without changing it — the foundation of every pranayama and meditation practice.

3–10 minutes

Beginner

Extended Exhale Breathing

Make the exhale longer than the inhale — a simple, effective breathing pattern traditionally used to calm the body and mind.