Buzzing Bee Breath (Bhramari Pranayama)
Materials Needed
Feeling
Frightened
How to Do It
Sit in a comfortable position. Close your eyes, take a deep breath in, and as you exhale, produce a humming sound like a bee. Keep your lips closed but teeth slightly apart, and feel the vibration in your face and head.
Why It Works
The vibrations from humming help to calm the nervous system and reduce stress by stimulating the parasympathetic nervous system. This exercise also helps to focus the mind and reduce the hyperarousal that often accompanies fear.
Guided Practice
Sit comfortably with your back straight. Close your eyes and take a few deep breaths, bringing your awareness to your throat. Imagine the sensation of a gentle hum vibrating through your body. Notice any sensations of calm or relaxation. Allow yourself to be with these feelings, without needing to hum just yet.
Bring your fingers to your ears and gently close the flaps to block out external sound take a deep inhale and, on the exhale, begin to hum like a bee, creating a buzzing sound. Notice the vibration this creates in your head, neck, and chest, feeling how it reverberates through your body.
As you continue the buzzing breath, focus on the vibrations and how they interact with different areas of tension or discomfort. Imagine these vibrations as a gentle massage, soothing any tightness or stress. You might notice images or memories that surface with the sound, or familiar feelings associated with your breath. Allow yourself to explore these fully, staying present with the vibrations and sensations.
Visualize the sound waves as a way to clear away any stagnant energy or emotions. Perhaps you see the vibrations dissolving old patterns or beliefs, or feel a release of tension in your jaw, throat, or chest. Notice any insights or realizations that arise as you continue this practice. Allow yourself to stay with these feelings, using the buzzing breath to deepen your awareness.
When you feel ready, slowly bring your hands down and stop the buzzing sound, returning to normal breathing. Notice how your body feels now—whether there is a sense of calm, clarity, or perhaps a new awareness of your inner state. Allow yourself to stay with this feeling for a few more moments, enjoying the resonance of the buzzing breath. When you are ready, gently open your eyes, carrying this sense of vibrational clarity with you into your day.