Pranayama – Bhramari Pranayama – Benefits, Steps and Precautions
Bhramari Pranayama is one the most effective pranayama because the benefits that this pranayama give is best results as well as high health benefits. Regular practice of this pranayama calms and quiets the mind, releases cerebral tension, stimulates the pineal and pituitary glands, supporting their proper functioning, soothes the nerves, relieves stress and anxiety, dissipates anger, lowers blood pressure, bolsters the health of the throat, Strengthens and improves the voice, supports the healing of bodily tissues, induces sound sleep
How to Perform:
To begin, take a long, deep breath in through the nostrils, bringing the breath all the way into the belly.
Drop the chin to the chest and begin to exhale slowly, making a steady, low-pitched ‘hmmm’ sound at the back of the throat – like the humming of a bee.
Focus on making the sound soft, smooth, and steady.
The positioning of the tongue allows the vibration to better resonate throughout the head, affecting the tissues of the brain.
Keep the body completely still and bring your awareness to the center of the head – to ajna chakra – letting the sound fill the head and spread to the body.
Merge with the sound and allow the vibration to permeate your entire being.
At the end of the exhalation, slowly straighten your neck as you inhale again through the nostrils to repeat the process.
Begin with 7 repetitions.
You may either continue with 7 repetitions, or you may add one repetition per week, slowly building up to a total of 17 repetitions.
After the final exhalation, allow your breath to return to normal and observe any changes that have occurred.
How do you feel physically, mentally, emotionally, and spiritually? What energetic shifts do you notice as a result of this practice? Where do you notice sensation in your body and how is it different from when you started? When you are ready, gently open your eyes, continuing to direct some of your awareness within.
If it is morning, slowly stand and offer your full attention to the rest of your day; if it is evening, notice the vibrational calm that this practice has initiated in your body and try to maintain it as you prepare to retire for the night.
Bhramari should not be practiced by pregnant or menstruating women. It is also contraindicated for individuals with extremely high blood pressure, epilepsy, chest pain, or an active ear infection. Bhramari should not be practiced in a supine position (lying down).