Bhramari Pranayama

Quickly inhale and slowly exhale by making loud sound as a humming bee ‘M-M-M-M’. Through this practitioner becomes lord of yogis and his mind merge with bliss.

It is bhramari pranayama, sometimes called “humming bee pranayama” because sound that you create while doing this pranayama remembers humming of black bee.

There are various techniques of bhramari pranayama.

Technique 1

1. Sit in comfortable meditative posture, relax body and practice total body stillness (kaya sthairyam).

2. Keep eyes closed all time of practice.

3. Slowly and deeply breath in through nose by listening to sound of breathing.

4. Close your ears with index or middle fingers pressing the middle outer part of ear to the ear opening (fully close ears).

5. Exhaling make deep and soft humming sound.

6. Concentrate on sound by keeping low tone. After exhalation put down hands on knees and slowly inhale.

Continue practice similarly for 10-12 cycles. When you finish, sit with closed eyes by listening to very quiet sounds that surrounds you.

Technique 2 (stage 1)

Do everything same as in technique 1, but after exhale do bahir kumbhaka and jalandhara bandha. Do 10-12 cycles, if there is a need in between you can make a few normal breaths.

Technique 2 (stage 2)

Do everything same as in technique 1, but after jalandhara bandha add mula bandha.

Technique 3 (stage 1)

Practice technique 1 with yoni mudra. It means, that after inhalation do kumbhaka and close ears with big fingers, eyes – index fingers, nostrils – middle fingers and mouth – fourth fingers (ring fingers) and small fingers.

Do breathing retention as long as it’s comfortable for you, then exhale by saving finger position.

Keep your consciousness on very quiet sounds or any visualizations that may come in front of closed eyes.

Technique 3 (stage 2)

Do stage 1 with yoni mudra, but add mula bandha. It’s recommended to practice bhramari after asanas, nadi shodhana and dynamic forms of pranayamas, also before meditation and sleep.

Best way to practice on empty stomach.

Benefits

Bhramari help to awake psychic sensitivity and be aware of subtle sound vibrations, because of that it’s better to do this technique in early morning hours or late in the evening. Sound that creates bhramari are very relaxing, because of that this practice relaxes mental tension and anxiety and helps to lower irritation.

Source: OUM.RU