Mental stress is a part of everyone's routine, especially in the metropolis with lots of work stress and lot more of traffic stress. Bhramari is a type of pranayama commonly known as Humming bee sound breathing technique. The reference to this can be found in Gheranda Samhita. Improper diet and lifestyle influence the mind causing mood swings, anxiety, agitation, frustration, anger.
- Ideal time: Early morning (4 am -6 am)
- Ideal location: Predominantly silent
- Ideal position: Padmasana, Vajrasana, Sukhasana
- Duration: 30 secs-2 mins per day
- With a smiling face, gently plug and close both the ears with respective thumbs [ensure no external sounds are heard], gently place both the index fingers on the forehead, close the eyes and place the rest 3 fingers [mid, ring and little] over the closed eyes. As per one more technique, only ears are closed with the respective index fingers. Both the techniques are beneficial.
- Inhale slowly and deeply through the nose, hold the breath in for 4 seconds and while exhaling produce humming sound. Keep the mouth closed. Basically, its the chanting of OM with the mouth closed. Complete exhalation has to be achieved. Hold the breath for 4 seconds.
- Repeat for 3-5 times which takes around 1 min on an average.
- Calms down the mind
- Takes care of unnecessary mood swings, anger, frustration, anxiety, stress
- Improves memory and concentration power
- Inner awareness
- Manages blood pressure to a certain extent
How does it work?
Vibrations produced during the bhramari pranayama stimulate the nerves associated with the brain and calms the mind.