Bhramari (Humming Bee Breath)

Breathing Technique

≋ VibrationalBeginner

Overview

A calming practice involving inhaling deeply and exhaling slowly while making a gentle, continuous humming sound (like a bee), which creates vibrations that soothe the nervous system.

Duration

5-10 minutes

Frequency

Daily, especially before sleep or meditation

Guidance

Optional

Practice Steps

  1. 1Sit comfortably with a straight spine
  2. 2Close your eyes. Gently block your ear openings with your thumbs or index fingers (using Shanmukhi Mudra is optional)
  3. 3Inhale deeply through the nose
  4. 4Exhale slowly and steadily through the nose, making a low to medium pitched humming sound (like a buzzing bee). The humming should be continuous and gentle.
  5. 5Repeat for 5–10 rounds. After the last round, sit quietly for a few moments, observing the internal sensation and silence.

This technique is part of our evidence-based practice protocol. For real-time HRV monitoring and biometric control, download the Affectively app. Learn more about the mind-body connection and how breathing regulates your nervous system.

Primary Benefits

Anxiety ReductionSleep AidStress ReliefFocus Enhancement

Recommended Session

5–10 minutes (5–10 rounds). Inhale deep, close ears/eyes with fingers, exhale with a soft, steady hum. Focus on the vibration in the head/forehead.

Contraindications

Generally safe. Avoid excessive pressure on the ears/face. Individuals with severe ear infections or glaucoma should avoid Shambhavi Mudra/applying too much pressure to the ears.

Loading...

Related Techniques

Ujjayi Pranayama (Ocean Breath)

A breath practice involving a gentle constriction in the back of the throat on both the inhale and exhale, creating an audible, ocean-like sound. It helps maintain rhythm, focus, and heat.