Bhramari comes from “bhramara”, the black bee. In this pranayama we exhale with a soft, continuous “mmmm”, like a bee’s hum. The vibration is felt in the face, skull and chest, and it calms us very quickly.
How to practise
- Sit comfortably with eyes closed and jaw relaxed, teeth slightly apart and lips closed.
- Inhale deeply through the nose.
- Exhale slowly, making a soft, steady “mmmm”.
- Repeat 5 to 10 times, then sit in silence for a few moments noticing the sensations.
Variation with mudra
Gently close your ears with your thumbs, place your index fingers on your eyebrows and the other fingers over your closed eyes. The sound stays inside and the experience becomes even more inward. It’s a form of Shanmukhi mudra: closing the “six gates” of the senses.
When to use it
When the mind won’t stop, before sleep, when you feel nervous or to prepare for meditation. It’s simple, safe and pleasant, suitable for all ages. Just avoid practising lying face down or with an ear infection.
