I'll never forget the first time I tried Bhramari Pranayama, also known as humming bee breath. I was in India on my yoga teacher training course, deep in the jungle surrounded by monkeys swinging from the trees. There I was sitting with my fingers in my ears, humming loudly. I remember feeling remarkably silly, but now I know the benefits it brings I know it's worth getting past those feelings.
Humming bee breath is a practice that yogis have been doing for thousands of years. Named after the Indian black bumble bee, it involves making a humming sound as you exhale. It has a well-deserved reputation for creating instant calm, and relieving feelings of anxiety, panic and overwhelm.
Typically, bee breath is used at the start or end of a yoga class to relax students, but there's no reason it can't be practiced at home whenever necessary. I have used it a lot recently to help deal with the awful stress that comes with moving house. When I was up to my eyeballs in boxes and packing tape, I'd take some time out to do a few rounds and it would quickly change my mood.
The science behind humming bee breath
The humming sound created when practicing bee breath vibrates the muscles of the larynx and pharynx in the throat. This movement is believed to stimulate the vagus nerve, which is the longest cranial nerve in the body and a key part of the parasympathetic nervous system. When stimulated, this nerve gives your body cues that it is safe to relax.
Humming is also said to improve your heart rate variability, a marker that shows how well you can deal with and recover from stress.
How to practice humming bee breath
- Sit in a comfortable, seated position with your spine straight and shoulders dropped away from the ears. You might like to sit on a cushion or yoga block if you have tight hips.
- Allow your eyes to close and breathe normally for a few cycles. Notice your belly expand as you breathe in and relax as you breathe out.
- Cover your ears by gently pressing on the tragus—the small cartilage flap in front of the ear canal—with your index fingers.
- Keeping your lips sealed, inhale deeply through the nose and exhale slowly making a humming sound. Aim for a low, deep sound.
- Continue for about six breath cycles.
- Once completed, allow your breath to return to normal, keeping your eyes closed, take a moment to notice how you feel and the effects of the sound vibrations. Slowly open your eyes.
