Introduction
People have practised yoga for centuries, with research proving its numerous beneficial effects on the human body and mind. Yoga consists of particular postures or asanas and techniques or exercises for breathing control. Breathing techniques help one handle or control fear, anxiety and breathlessness, and it also helps maintain the breathing rate while performing yoga asanas. One such important breathing technique is the Bhramari Pranayama.
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What is Bhramari Pranayama?
Bhramari Pranayama is a simple yet effective yogic breathing technique that originated in the Middle East and Asian countries, also known as bee breath. Yogis and sages practised yoga and taught Pranayama worldwide for general well-being and health. Bhramari means a humming bumblebee, and Pranayama translates to breathing practice. Therefore, Bhramari Pranayama is the inhalation and exhalation of breath like a humming bee. The humming sound produces vibration in the vocal cords, lungs, and surrounding tissues, transmitted throughout the body and brain, causing calming effects. It can be done by individuals of all age groups and with existing diseases and comorbidities. Before beginning practice, one can learn this technique from a certified yoga teacher or instructor.
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How to do Bhramari Pranayama?
A few prerequisites are mandatory for performing the Bhramari pranayama.
1. Bhramari Pranayama is recommended to be performed on an empty stomach and preferably in the early morning.
2. Adopt a comfortable seating or lying posture.
3. A quiet, well-ventilated room or surroundings ensures a good practice session.
4. Must wear comfortable loose clothing.
5. A formal training session from a certified yoga practitioner or instructor is advisable to prevent untoward incidents, especially for people with existing lung diseases.
6. One can have a few supervised sessions to ensure good practice.
7. Individuals with breathing difficulties must consult a medical professional before beginning Bhramari Pranayama.
8. Breathing should be with your nostrils and not the mouth.
Benefits of Bhramari Pranayama
1. General well-being
Breath is our life. Bhramari Pranayama is a valuable and simple breathing technique for maintaining a healthy lifestyle. Most individuals will be able to practice it, including pregnant women. This breathing technique ensures smooth and effortless breathing for suitable physical, mental and social well-being.
2. Effects on the respiratory system:
The respiratory system consists of the lungs, bronchi, airway tube or trachea and nose. Air flowing through these structures during inhalation is processed and delivered to all body parts. The Bhramari pranayama ensures that Air flows deep and smoothly to the lung. This manoeuvre enhances lung inflation and deflation. Lung volume and capacity increase and reduce the load on the heart to pump more blood to the body parts. Individuals with breathlessness can significantly benefit from this technique to reduce their breath rate.
3. Effects on the cardiovascular system:
This system consists of the heart and blood vessels. Once the breathing pattern is smooth, the heart functions optimally and maintains a good blood flow. The workload reduces, thereby maintaining an optimal heart rate. It also reduces blood pressure in people suffering from hypertension.
4. Effects on psychological health
According to recent research, more and more individuals have suffered from anxiety, depression, phobias and psychosocial issues. The Bhramari pranayama technique may help to reduce the symptoms of these disorders. One can have a more positive outlook toward oneself and their surroundings. You may practice this breathing technique to calm yourself and reason when heightened or angry.
What are the Bhramari pranayama steps?
A series of steps define the Bhramari Pranayama technique. One must get a thorough explanation for each phase—
- Sit in a padmasana or comfortable sitting posture. Ensure you are in a peaceful and well-ventilated room with loose clothing.
- Place both thumbs on the ear flap or cartilage beside your cheeks. The index fingers should lie above your eyebrows. The other three fingers cover the eyes while gently pressing on the nose from either side.
- Now focus on yourself by concentrating on a point between your eyebrows. Close your eyes and start breathing slowly.
- Inhale a good deep breath with your nose, and keep your lips closed to avoid mouth breathing. While exhaling, make a humming sound like a bee, or chant the word ‘Om’. The fingers should not move while you’re exhaling and humming.
- The humming sound should be as loud as possible while exhaling Air. The sound should be heard from the stomach upwards towards the mouth and out.
- After an exhalation of at least 10-15 seconds, inhale gently and avoid quick breaths. Breathe gently through the nostrils and exhale while making the humming bee sound.
- You can repeat this process 3-5 times in a single session. One must refrain from more repetitions as they may cause adverse effects.
Effects of Bhramari pranayama on the brain
The brain is an essential vital organ responsible for the smooth functioning and coordination of all bodily activities. The Bhramari pranayama technique improves concentration and productivity and relaxes the mind when an individual is in a hyper-excited state or during overthinking situations. A calm mind promotes deep and quality sleep and, therefore, is helpful in people with insomnia. It may also boost good memory and improve the brain’s cognitive function.
Conclusion
The Bhramari pranayama is a widely practised yoga technique beneficial for enhancing and maintaining a healthy lifestyle. Research has also supported these facts in both standard and unhealthy individuals. One must adopt this yoga practice for a more conscious living for oneself and others. Bhramari Pranayama is a yoga breathing technique done under the supervision of a certified yoga instructor. Sessions are conducted individually or in a group.
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