Bhramari (Humming Bee) Breathing
Inhale 4sHum exhale 6s
๐ฏ Free guided timer โ no download, no sign-up needed
โถ Open Bhramari TimerWhat is Bhramari?
Bhramari (เคญเฅเคฐเคพเคฎเคฐเฅ) is a pranayama named after the Indian black bee (Bhramara). You hum on the exhale, creating resonant vibrations throughout the skull and chest. These vibrations are thought to stimulate the vagus nerve and activate the parasympathetic nervous system rapidly.
How to practise
- Sit comfortably, eyes closed.
- Optional: gently close your ears with your thumbs and rest fingers lightly over your face (Shanmukhi Mudra).
- Inhale deeply through your nose โ about 4 counts.
- Keep your mouth closed. On the exhale, hum gently โ "hmmmmm" โ until your breath is spent.
- Feel the vibration in your skull, forehead, and chest.
- Repeat 6 times.
๐ก Experiment with pitch โ a mid-range hum usually produces the strongest resonance. The hum should feel effortless and pleasant.
When to use it
| Situation | Why it helps |
|---|---|
| Anger about to overflow | Vibration interrupts physiological stress |
| Racing thoughts | Humming occupies auditory attention |
| Anxiety before sleep | 6 cycles activates parasympathetic rest |
| Headache or tension | Vibrations may relieve sinus pressure |
Safety
โ Note: Do not practise if you have an ear infection or recent ear surgery. The hum should feel comfortable โ never force. A gentle version without ear closure is safe during pregnancy.