Introduction
In the ancient science of yoga, Bhramari Pranayama (Humming Bee Breath) is a powerful breathing technique known for its calming effects on the mind and body. Popularized globally by Yoga Guru Ramdev Baba, this practice helps reduce stress, anxiety, and even high blood pressure.
In this visual guide, we’ll explore:
✅ What is Bhramari Pranayama?
✅ Step-by-step instructions with photos
✅ 7 Proven Benefits
✅ Precautions & expert tips
What is Bhramari Pranayama?
Bhramari comes from the Sanskrit word “Bhramar” (भ्रमर), meaning “bee.” This pranayama involves producing a gentle humming sound during exhalation, mimicking a bee’s buzz.
According to Ramdev Baba, regular practice can:
✔ Reduce stress & anxiety
✔ Improve concentration
✔ Lower blood pressure
✔ Enhance sleep quality
Step-by-Step Guide with Photos
Step 1: Ideal Posture (Sukhasana or Padmasana)
- Sit cross-legged on a yoga mat with a straight spine.
- Rest your hands on your knees.
Step 2: Hand Position (Shanmukhi Mudra)
- Close your ears gently with your thumbs.
- Place index fingers on the forehead.
- Rest middle fingers on closed eyelids.
- Use ring & little fingers to regulate nose breathing.
Step 3: Breathing Technique
- Inhale deeply through the nose.
- Exhale slowly while making a low-pitched humming sound (like a bee).
- Feel the vibrations in your head and chest.
- Repeat 5-11 times.
Ramdev Baba’s Tip:
- Practice for 5-10 minutes daily.
- For better sleep, do it before bedtime.
7 Science-Backed Benefits
1. Reduces Stress & Anxiety
- The humming sound stimulates the vagus nerve, triggering relaxation.
2. Lowers Blood Pressure
- Proven to reduce systolic and diastolic BP in studies.
3. Improves Concentration
- Enhances alpha brain waves, boosting focus.
Who Should Avoid It?
❌ Severe ear infections
❌ Acute asthma patients
❌ Pregnant women (without guidance)
Final Thoughts
Bhramari Pranayama is a simple yet transformative practice. Follow Ramdev Baba’s method with these visuals for best results!
Have you tried Bhramari Pranayama? Share your experience below!