Bhramari Pranayama is a SANSKRIT word that means Bhramari means Bumble Bee, and Pranayama means breathing technique. This is also known as ''Bee Breath'' or “extension of breath” in English. This pose is helpful to release the mind of disquiet, anxiety, or frustration and get rid of anger. Bhramari Pranayama breathes out a sound very resembles the humming sound of a bee. The practice of bhramari pranayama is very beneficial for making the breath smooth and quieting the mind too. You can easily feel the sound vibrations in your jaws, throat, and face.
Proper sit on the padmasana. Close your eyes and breathe deeply. close your ears lids of flaps with your thumbs. Your finger is placed above your eyebrows and the rest of your fingers over your eyes with your middle fingers. gentle pressure to the sides of your nose. highly concentrate your mind on the area between your eyebrows. Keep your mouth closed, breathe out slowly through your nose making a humming sound of OM. Repeat this process 5 times.
Benefits of Bhramari Pranayam:
There are the most important health benefits of Bhramari Pranayama are,
1. Bhramari Pranayama is the best technique to increase the concentration of the mind.
2. Bhramari Pranayama helps to open the blockage and gives a feeling of happiness to the mind and brain.
3. This pranayama helps to relieve hypertension.
4. Continues practices of the Bhramari Pranayama relax the mind and lowers stress.
5. This pranayama helps to control high blood pressure and heart problems.
6. Bhramari Pranayama is helpful in paralysis and migraines.
7. Pregnant women should perform pranayama only per instruction given by a Yoga master, it helps to maintain and regulate the function of the Endocrine system and provide easy childbirth.
8. Bhramari Pranayama is more effective for awakening the kundalini.
Step by step Bhramari Prarnayama yoga:
1. Sit in any comfortable position like Padmasana (Step 1), Siddhasana (Step 2) or Virasana (Step 3).
2. Keep the back erect and rigid. Lower the head to the trunk. Rest the chin in the notch between the collar-bones just above the breast-bone. (This is the Jalandhara Bandha.)
3. extend the arms out straight and relax the back of the wrists on the knee joints. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers stretched. (This posture of the hand shows knowledge. The index finger shows the individual soul and the thumb the Universal Soul. The union of the two shows knowledge.)
4. Close the eyes and look inwards. (Step 4)
5. Exhale completely.
6. Now the method of breathing begins.
7. Take a slow & steady breath through both nose hole. The part of the incoming air is felt on the roof of the palate and makes a similar sound to sa. This sound should be heard while breathing in.
8. Fill the brochis up to the brim. Care should be taken not to bloat the abdomen in the process of inhalation. (Observe this in all the types of Pranayama.) This filling up is called puraka (inhalation).
9. The entire abdominal part from the pubes up to the breast-bone should be pulled back towards the spine.
10. sway the breath for a second or two. This internal retention is called an tara kumbhaka.
11. breath out slowly and steadily, until the brochis are completely empty. As you begin to breath out, keep your grip on the abdomen and with a soft humming sound like the murmuring of bees is made. After two or three seconds of breathing out, relax the diaphragm eventually and slowly. While breathing out the part of the outgoing air should be felt on the roof of the palate. This breathing out is called rechaka.
12. Wait for a second before drawing a fresh breath. This waiting period is called bahya kumbhaka.
13. The process described from Step. 7 to step.12 completes one cycle of Bhramri Pranayama.
14. Continue the cycles for 5 to 10 minutes keeping the eyes closed throughout.
15. Lie on the floor in Savasana. (Step 5)
