Are you familiar with the bumblebee, brahmari? This pranayama technique will enchant you with its ease of use and quick health benefits!

We saw the essential relevance of pranayama in yoga in our essay dedicated to it, for its physical, emotional, psychological, energy, and even spiritual consequences.

I encourage you to read it because it will show you the full spectrum of pranayama.

But what are the various specific approaches that enable them to be achieved?

We promise it’s easy to understand and use!

For instance, we’re going to create a bumblebee today.

If you do, you’ll notice that it’s not just straightforward, but also enjoyable and effective. It’s called brahmari pranayama in Sanskrit.

This pranayama is simple to learn and use, and the results are immediate: if you’re stressed, nervous, or your mind is racing, try it; you’ll feel instantly calmer.

It was also put to the test with children, who adored it! Practice brahmari pranayama at 14 days Yoga Retreat in Rishikesh.

Vibrating breath known as Brahmari pranayama

Bhramari denotes a bumblebee or the hum produced by this insect, according to the pronunciation.

Indeed, in this pranayama, the practitioner closes his ears and, while exhaling slowly, emits a sound that vibrates in his head, similar to that of a bumblebee.

Techniques of Brahmari pranayama

  • Sit in siddhasana or padmasana, or recline on the ground, to practise Brahmari pranayama techniques.
  • You take a deep breath in.
  • With your elbows lifted, you seal your ears by pressing on the ear pavilions with each index finger.
  • You then create a sound that sounds like a bee buzzing from the back of your throat on the exhale. Feel the vibrations of the sound vibrating in your cranium. The mouth is shut and the jaws are slack (the teeth are not stuck together). Attempt to keep the hum regular by stabilising it. It may only last 20 seconds at first, but with practise, it may last 30-40 seconds. Concentrate on the Ajna chakra, which is located in the centre of the head on the horizontal line that runs between the brows.
  • Bhramari breathing should be continued for at least five minutes.
  • Sound and vibration keep consciousness fully grounded and present.

NB: This exercise can also be done in nadanusandhana asana by raising the buttocks with cushions, raising the knees and pressing the elbows on them, resting the head on the palms of the hands, and folding down the lobes of the ears with the thumbs.

Brahmari Pranayama’s Benefits

Stress, anxiety, agitation, feelings of irritation, rage, high blood pressure, and headaches are all reduced by Bhramari pranayama’s calm. It enhances sleep, focus, and memory, as well as tissue healing (which is connected to a reduction in stress)….

Isn’t it pretty good? Many of us, I believe, can relate!

Bhramari pranayama has an immediate effect.

The effectiveness of Brahmari pranayama has been proved in several research studies:

Dr. Tapas Pramanik did a study in 2010 to see how it affected blood pressure and heart rate (Department of Physiology, Nepal Medical College, Jorpati, Kathmandu). These two measures were tested on a group of 50 healthy individuals during this investigation. After that, the participants did Bhramari pranayama for 5 minutes in a cool, well-ventilated environment.

The same constants were then measured once more. Blood pressure (diastolic and systolic) and heart rate both decreased significantly. After only five minutes, this has happened.

When asked about their sensations after this exercise, the majority of the participants report a sense of peace and well-being. Numerous medical investigations have shown a link between respiratory patterns and emotional states, confirming this. Pranayamas increase parasympathetic activity in the autonomic nerve system, which reduces anxiety.

The presence of alpha activity in the brain characterises the state of focused relaxation achieved by contemplative techniques (electrical activity of 7.7 to 12.5 Hz). The frequency may decrease considerably lower during intense concentration.

However, investigations have demonstrated that skilled practitioners can generate activity of unusual amplitude in the gamma band in specific settings (from 32 to 100 Hz per second).

Brain activity during buzzing was assessed in another study on bhramari pranayama, published in 2009 in the journal Consciousness and Cognition (EEG paroxysmal gamma waves during Bhramari Pranayama: a yoga breathing practise). The findings revealed that gamma waves can be seen in even the most inexperienced participants.

Read More: Clavicular Breathing

The buzz has an effect on the sinuses as well. According to Professor Par Stjarne (chief physician and otolaryngologist at Sweden’s Karolinska Institute), making this sound releases the carbon monoxide created in the sinuses.

During the next inspiration, this gas enters the lungs, helping to expand the alveoli, boost oxygen intake, and protect the lungs from infection.

Tinnitus is also relieved by the buzz. Sidheshwar Pandey, an Indian physician and hearing specialist, demonstrated this. Even those with severe tinnitus can benefit from this breathing technique.

Brahmari pranayama increases academic performance.

The effect of bhramari pranayama on the quantity and quality of learning acquired in a subject after a period of training was investigated in an Indian study published in 2012. The researchers wanted to see if bhramari pranayama may help students do better in math, science, and social studies.

Other studies have shown how tension, worry, and a lack of attention interfere with and disrupt the process of remembering, and how bhramari pranayama can alleviate these effects by calming the mind and increasing oxygen intake in the brain (Effects of Bhramari Pranayama on Health).

65 children, aged 14 to 15, with learning disabilities, participated in this event for seven days. The results show that after practising bhramari pranayama, a group of adolescents with attention deficits significantly improved their performance and attentiveness.

Pregnancy can also benefit from brahmari pranayama:

Bhramari pranayama can assist maintain and regulate the functioning of the endocrine system throughout pregnancy, making childbirth easier.

Bhramari pranayama, according to Dr Singh, an Indian doctor, reduces anxiety and improves the appearance of inner serenity and well-being, throughout the body. The buzzing sound stimulates the hypothalamus and pituitary glands, which control the autonomic nerve system and hormonal system.

In a clinical research undertaken in 1993 by Dr. Singh at Monghyr Hospital (India) in partnership with the Bihar School of Yoga, the effects of this practise on pregnant women were investigated. For a year, this doctor observed 448 pregnant women.

With the exception of a group of 112 women who did bhramari pranayama once or twice a day, for 5 to 10 minutes, throughout their pregnancy and a little beyond, they all received the same therapy, including a health check-up, dietary education, prenatal education, and so on. The following aspects were emphasised as a result of the findings:

  • These 112 women had normal blood pressure (compared to 25% of women in the control group who had high blood pressure, which is a “typical” occurrence during pregnancy).
  • The number of spontaneous abortions has decreased (2 percent versus 8 percent )
  • Premature births are on the decline (2.6 percent against 5 percent )
  • During labour, there is usually little discomfort.
  • Only one cesarean section was performed (1 percent versus 4 percent in the control group)
  • There was no deficiency of oxygen in any of the newborns (0 percent vs. 12 percent )
  • Newborns have a healthy average weight (3.352 kg against 2.850 kg)

So go ahead and consider “doing the bumblebee,” you’ll reap numerous rewards!

Read More: Hatha yoga History