Yoga expert Kamini Bobde says this pranayama can be practiced not only in the morning but also at night before going to sleep.
At a time when sound therapy has become accepted as an intervention to relieve anxiety, depression, and other mental health issues, yoga uses two very powerful and powerful methods of our being to do just that. I have used simple facts: breathing and the vibrations of sound.
Brahmari Pranayama, or the humming bee breathing pattern, is a powerful practice that affects not only the physical level, but also the mental, spiritual, and deeper levels of consciousness. It activates your nervous system, so it’s like cleansing deeper levels of trauma, fear, and mental illness. It has been shown to increase lung function, improve autonomic nervous function, sleep quality, lower blood pressure, and reduce the risk of infections.
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When isolated COVID-19 patients practiced this habit, they showed improvements in psychological health disorders such as anxiety, depression, and sleep deprivation. Bhramari’s pranayama, which he practiced for six months, showed a reduction in reaction time in a group of healthy young adults, which means improved reflexes and information processing ability. Regular practice of Bhramari Pranayama is effective in improving stress response.
In a systematic review by Chennai researchers published in PubMed Central in 2017, one of the studies highlighted that the acoustic vibrations while performing this pranayama are similar to stretching exercises for the brain. I understand that.
This pranayama can be practiced not only in the morning but also at night before going to sleep. Do not practice lying down. Do not do this if you have a serious ear, nose, or eye infection.
1. Sit in a meditative pose or comfortably on a chair or sofa, making sure your back is straight.
2. Cover your ears or close your earlobes with your index or middle fingers.
3. Keep your teeth apart and your mouth closed. Place the tip of your tongue in the space behind your upper front teeth. Maintain this position throughout the exercise to help keep your jaw relaxed.
4. Observe your breathing for a while and relax your whole body.
5. Close your eyes and stretch your back.
6. Take a deep breath.
7. As you exhale, chant “OM” while shortening the first two syllables, A and O, and lengthening the last syllable, “M”, creating a humming sound in your head.
8. The humming sound should be continuous and loud enough to feel the vibrations in your head.
9. Once you have finished exhaling, stop humming.
10. This brings us full circle.
11. Inhale again and repeat the entire process.
12. Do 5-10 rounds.
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Date first uploaded: April 13, 2024, 12:12 IST
