In today’s world, worrying and stress often put a toll on sleep. For a night of good sleep, we require a nice bed and a clean atmosphere to breathe well. But if our minds are clouded with thoughts, then a good night’s sleep will become impossible. To evade such thoughts, meditating with Yoga methods is beneficial. Speaking of Yoga, today we’ll be learning about Bhramari Pranayama.
According to a study, Bhramari Pranayama has various positive effects on the human body. It clears out mood swings and also improves our sleeping patterns. Let us have a deep look into the details about this excellent Yoga practice.
What is Bhramari Pranayama?
Bhramari Pranayama, aka Humming Bee Breath, is a breathing technique best known for its relaxing tendency. This method focuses on calming the nervous system and connecting us to our inner self. The word Bhramari is from a Sanskrit term, “Bhramar,” which denotes a bee, while “Pranayama” means a breathing method.
Bhramari is a respiratory exercise that increases the release of nitric oxide. Nitric oxide is a gas molecule vital for metabolic activities at the cellular level. Nitric oxide affects blood pressure by helping the microcirculation of blood through dilatation. Also, it releases spasms in peripheral blood vessels.
This respiratory workout aids in calming the mind from stress. It also is best known to help with exhaustion and weariness. A major pro of this practice is that it can be done anywhere! One of the main benefits is that when one practices this method, their eyes, nose, ear, and mouth get benefited.
How to Practice this Yoga?
The steps to do Bhramari Pranayama are pretty simple. By following the below details, you can get benefited in no time!
The first step of this Yoga method is to find a spot and a comfortable posture for you to sit in. It doesn’t matter how you sit until it makes you feel at ease. You can sit cross-legged on a chair, or on a bed with your legs stretched out. If you need a back balance, you can keep a cushion behind the bed or sit by the headboard. You can also opt for a mat and sit without backing your spine.
Secondly, you need to keep your lips and teeth slightly apart to make breathing possible via the mouth. Then simply close your eyes. Now shut both your ears with a thumb each, giving gentle pressure. The rest of the fingers must be stretched across your forehead/crown.
Now the central part comes! Inhale through your nose deeply and slowly exhale the breath. While you do that, you should give a low-pitched “hmmm” sound in the back of your throat. You’ll be sounding like a bee which is the evidence to show you’re doing it correctly.
Do the “hmm” sound in a smooth way to feel the vibration in your head. You should be able to feel the bee-like vibration in your cartilage. Try to keep yourself calm by focusing on the exercise alone.
To reap the full advantages of Bhramari Pranayama, it should be practiced at least ten times. Once you finish the ten rounds, look at yourself and see whether your mood is calmer than before. You should notice your energies shifting and quieting your inner nature.
Author’s note: This practice is highly suggested to be done right before you go to bed so that your sleep issues will soon be cured.
What are the Benefits of Bhramari Pranayama?
Bhramari Pranayama, which is said to calm down anxiety, stress and improve sleep, also has other benefits to talk about. Here are some of them that we should know.
- Bhramari Pranayama helps the mind to concentrate more, especially on absent-minded people.
- When someone feels like their thoughts are blocked, this Asana helps open such blockage to give a feeling of happiness.
- If hypertension is a big deal for someone, they’ll majorly benefit from this practice.
- As said, stress levels can be reduced and controlled via this method.
- People who suffer from high blood pressure and anger issues get to keep their moods under control.
- Heart problems can be aided by following this practice.
- The agitation which often happens to stressed people can instantly be lowered with this technique.
- Sinus patients who undergo heavy migraines will be benefitted from this Asana.
- It helps heal Paralysis.
- All people, irrespective of age, can try this method.
- While some beneficial asanas are banned for pregnant women, this method works impressively. This Asana maintains the Endocrine system, which in turn makes childbirth easier.
- People with Alzheimer’s disease get to calm and collect themselves with this Asana.
- This Pranayama is the best to awaken Kundalini (divine feminine energy).
Note: If a doctor prescribes or a medical condition makes it hard for pregnant or menstruating women, then this Asana can be removed.
After Eating, Can One do Bhramari Pranayama?
Bhramari Pranayama should be done before eating and not after. It should be done 30 minutes before eating. Also, it can be done 4-5 hours after eating.
Who is Not Advised to do Bhramari Pranayama?
People with ear infections, chronic chest pains, menstruating women, and those who are prone to epilepsy are not advised to do Bhramari Pranayama. Other than this, they’re excluded if a doctor suggests someone not to do it.
When to Practice Bhramari Pranayama?
This Asana should be done on an empty stomach, preferably in the early morning. Also, practicing it during the night will result in sound sleep.
We hope you’ve found this helpful article. Bhramari Pranayama is an excellent Yoga practice that decreases blood pressure, resists insulin, improves sleep, and benefits. Many Yoga experts try to add in other techniques while performing this method. Even if you’re a beginner, with the given steps, you can be benefitted from this method. Remember to practice it at least 3-5 times a day to get a better result. Have a nice day!
You May Also Like to Read: