Bhramari Pranayama (Bee Breath) For Better Sleep

Bhramari Pranayama or Bee Breath is an ancient practice that dates back to almost the 15th century. It is described in the Hatha Yoga Pradipika by Swami Swatmarama.

It is especially ideal for today's day and age as we live in an era where sleep is often sacrificed for a variety of other things, be it productivity or enjoyment.

So, the constant buzz of this modern life paired with things like excessive screen time or late-night deadlines can easily disrupt our natural sleep rhythm. This leads to poor sleep quality, which, in time can get converted into sleep disorders like insomnia.

Therefore, to address the root cause and ensure a sweet uninterrupted sleep, Bhramari Pranayama is here for you. It is a natural and effective solution that can be practiced from anywhere.

Want to know more?

Ahead, we unpack everything there is to know about Bhramari Pranayama and how it benefits sleep. Keep reading!

What is Bhramari Pranayama?

Bhramari Pranayama, also known as Bee Breath, is a simple yet effective breathing technique from yoga.

Intrigued as to why it is known as the bee breath? Well, during this practice, you create a humming sound that is similar to the gentle buzz of a bee.

Here, you must first close your eyes and cover your ears while you gently hum as you exhale. This technique can help calm the mind and body in just mere minutes. It’s especially useful in reducing stress and anxiety. So, incorporating it into your night-time routine can enable you to relax and fall asleep faster.

Bhramari Pranayama is easy to learn and can be practiced by anyone, anywhere.

How Bhramari Pranayama Improves Sleep?

If you often struggle with sleep, the culprit is usually stress or anxiety. It not only makes it difficult to slide into a sweet slumber but also leads to interrupted sleep.

However, with Bhramari Pranayama, you can overcome this. The gentle humming sound you create during the practice stimulates the parasympathetic nervous system, which is responsible for the rest and digest response. Therefore, you are able to reduce stress, anxiety, and mental chatter, almost immediately.

The humming sound is also rhythmic and when you pair it with controlled breathing or Pranayama, your body releases melatonin, the hormone responsible for regulating sleep-wake cycles.

So, by practicing Bhramari Pranayama regularly, you can create a calming bedtime ritual that signals to your body it’s time to wind down.

Step-by-Step Guide to Practicing Bhramari Pranayama

Now, let’s take a look at how to practice Bhramari Pranayama.

• The very first step in this exercise is to sit in a quiet and comfortable spot. You can sit cross-legged on the floor or on your mattress with your feet flat on the ground.
• Once seated, make sure you keep your back straight and shoulders relaxed.
• Now, close your eyes and take a few deep breaths to settle your mind and body.
• Make sure you only focus on your breathing and let go of any tension.
• Next, use your thumbs to gently close your ears by pressing on the cartilage just above your ear canal.
• Without moving the thumb, place your index fingers lightly on your forehead, and rest the other three fingers over your closed eyes, with your pinky fingers at the base of your nose. This is a crucial setup. You can try it out a few times before you start performing this yoga asana.
• Now, take a deep breath through your nose and fill your lungs completely.
• As you exhale slowly, create a humming sound like a bee, keeping your lips gently closed. The sound should be steady and continuous.
• Focus on the vibration of the sound within your head, especially around your ears and forehead.
• After each exhalation, take another deep breath in and repeat the humming exhale.
• Practice this for 5-10 rounds, or as long as you feel comfortable.
• After your final exhalation, release your hands from your ears and eyes.
• Sit quietly for a few moments and relish the calmness and stillness in your mind and body.
• Once you are fully done, take a few deep breaths before going ahead with what you want to do. This can be done before sleep or even in the morning.

Precautions to Take

Now that you are well aware of how to perform Bhramari Pranayama, let’s take a look at a few precautions that are necessary and who should avoid this exercise.

• Always practice Bhramari Pranayama on an empty stomach or at least 2-3 hours after a meal. Otherwise, it can cause discomfort or may even make you feel nauseous.
• Don't strain or force the breath. Do it naturally. The exhalation and humming should be gentle and comfortable.
• The humming sound should be soft and soothing, not loud or forceful. Loud humming can strain the vocal cords and ears.
• If you have an ear infection, severe throat infection, or any issue with your eardrums, it’s best to avoid this practice until you recover.
• Pregnant women and those who have recently undergone surgery should consult their healthcare provider before practicing Bhramari Pranayama.
• Make sure that your body, especially your neck and shoulders, remain relaxed throughout the practice to avoid tension or strain.
• If you have any chronic health conditions, such as severe asthma, heart problems, or psychological conditions, consult with a healthcare provider before starting Bhramari Pranayama.
• If you are new to pranayama, start with just a few rounds and then gradually increase as your comfort and experience grow.
• Practice in a quiet, calm environment free from distractions to fully benefit from the calming effects of the technique.
• If at any point you feel dizzy, lightheaded, or uncomfortable, stop the practice and rest. Resume only when you feel ready.

Other Health Benefits Of Bhramari Pranayama

As aforementioned, you already know that this yoga asana rectifies your sleep cycle and improves the quality. However, it also brings you a variety of other advantages.

Here are other health benefits of Bhramari Pranayama that you can enjoy by practicing the asana regularly.

1. Cardiovascular Health

According to a study, it was seen that after practicing Brahmari Pranayama, there were significant drops in heart rate, blood pressure, and stress on the heart. The practice also helped reduce stress responses and improve endurance. So, it not only helps you relax but also promotes better heart health.

2. Cognitive Benefits

A study found that practicing Bhramari Pranayama for just 10 minutes helped healthy individuals improve their ability to control impulses and make better decisions.

This was measured using the Stop Signal Task (SST), a common test in psychology that checks how well a person can stop themselves from making automatic responses, which is important for cognitive control.

The results showed that after practicing the asana, participants performed better on the SST compared to those who did not practice. This suggests that Bhramari Pranayama can enhance mental focus, self-control, and decision-making abilities.

3. Tinnitus

A study found that practicing Bhramari Pranayama helped reduce irritability, depression, and anxiety in people with tinnitus, a condition where you hear ringing in your ears.

Researchers compared four groups of tinnitus patients: one practiced Bhramari, another took Ginkgo biloba (an herbal remedy), a third used masking therapy (which covers the tinnitus sound), and the fourth combined all these treatments. They found that all treatments, including Bhramari, effectively reduced the loudness of tinnitus and improved anxiety, depression, and the overall impact of tinnitus on daily life.

How to Incorporate Bhramari Pranayama into Your Nightly Routine?

Incorporating Bhramari Pranayama into your nightly routine is easy. You can do it while you sit comfortably on your mattress. Make sure you perform it right before you hit the sheets. Doing it for 5 to 10 minutes each night must be sufficient. That said, you can choose the length that fits your needs and expertise.

However, make sure you practice Bhramari at the same time each night to maintain a sense of consistency and to ensure your body gets used to it.

The Final Word

Now you know everything about Bhramari Pranayama. As you can see, it not only helps keep you calm and benefits your overall health but also aids slumber.

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FAQs

1. What does Bhramari do to the brain?

Bhramari Pranayama stimulates the brain's relaxation centers. So, practicing it correctly and regularly reduces stress and anxiety. It also helps keep you calm, improves focus, and enhances overall mental clarity.

2. What is the benefit of Bhramari Pranayama?

Bhramari Pranayama brings you a variety of benefits and can also help you fall asleep easily. Take a look at the above article for more information.

3. How many times Bhramari to be done?

Bhramari Pranayama can be practiced 5-10 times in a single session. For best results, aim to do it once or twice daily, especially before bedtime.