Bhramari (pronounced brah mah REE), which means the “buzzing of the bees” according to Dr. Timothy McCall. Bhramari is a breath practice that activates the parasympathetic nervous system, the calming nervous system by lengthening the exhalation. Bhramari can help reduce anxiety and bring one’s focus into the present moment. I recently taught Bhramari in my prenatal yoga classes. I often teach them pranayama practices that lengthen their exhalation to bring about a sense of calm as well as relax the muscles of the body. These practices are helpful in labor as well when a woman needs to stay calm and relax the pelvic floor muscles. Even if you’re not pregnant, you can still benefit from Bhramari breath. I invite you to give it a try.
Practice: Sitting comfortably with the natural curves of the spine, close your eyes if it’s comfortable and feel the parts of the body in contact with the floor, feel the hips resting on their support, and notice your breath moving in and out of your nose. Inhale through the nose and exhale through the nose making a humming sound. Repeat maybe 3 more times then, on the last round, cover the ears and feel how the awareness of the vibrations increases. Sit in silence for a few more breaths noticing the silence.
This is a great practice at the beginning of your meditation session to quiet the mind. Children enjoy this practice too!
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thich Nhat Hanh