Breath & Sound
Putting on my yoga and ayurvedic teacher hat on for a moment and sharing with you the benefits of Bhramarī Pranayama
Humming Benefits When the mind is agitated, change the pattern of the breath. ~Patanjali, Yoga Sutras
If you desire a shift in mood or state of mind, start buzzing! The bee's breath practice, known as Bhramarī Pranayama, gifted to the world from India’s ayurvedic & yogic sciences has numerous benefits. It is a simple, accessible breath/sound practice that supports mental health and fortifies your state of BE-ing, granting you the feeling of being centered and steady.
The Medicine of Pranayama & Conscious Breathing
How it works: the humming sound and vibration activates the parasympathetic nervous system generating the relaxation response - now that’s good medicine, yes!? Practicing Bhramarī daily upon rising, is a self-care practice that partners with your nervous system, strengthening your reslience. Bhramarī releases endorphins, the natural chemicals your brain releases to block pain, reduce stress and ignites positive feelings. The humming sound also releases the serotonin hormone, another neurotransmitter supporting and stabilizing feel good moods.
I encourage you to integrate it into your daily wellness routine, ideally upon waking &/or before bedtime.
Begin Your Daily Practice: practice 8-13 rounds
Sit with a tall spine, preferably on a cushion or rolled towel to lift your bum a few inches
On a long slow exhale, release and soften the jaw, allowing the back teeth to part (letting go of any holding, clenching or tension)
On the next exhale, allow the shoulders to release downward and soften
Rest your eyes (allow closure or a soft half gaze)
Inhale deeply through your nose
Exhale with a deep humming sound: Hmmmmm, like a bee, emptying the lungs fully (no forcing, a natural emptying), allow the inhale to arise and begin again: HMMMMM
Feel the vibration of the buzz, BE present with your sound, listen
Inhale fully, feel the expansion - exhale hmmmmmm
Repeat: 8-13x
No forcing, no pushing - just a full complete rhythm
Sit in the silence after your practice, 2-8 minutes and breathe. Notice how you feel.
Part 2: (option) during your practice, gently cover your eyes with your pointer and index fingers
Part 3: (option) during your practice, gently cover your outer ear with your thumbs
Part 4: (option) cover both your eyes and outer ear
The humming sound can cut through the busy mind chatter, renders presence and supports meditative states that:
Reduces depression, anxiety and stress
Decreases a busy overactive mind
Reduces anger/agitation and promotes calm
Uplifts mood and peacefulness
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Pictured: A working girl collecting nectar from borage; photo from my Mojo Garden
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