Bhramari is a large bee. In this kind of pranayama a sound in made like a humming bee. It is a good choice for beginners or those suffering anxiety because of the calming effect of the vibration and the lengthening of the breath.
Keep the head straight rather than dropping it to the chin.
When the chin is down the sound is suppressed.
In Bhramari Pranayama the mouth is kept closed making it slightly different than Aums which is usually done with the mouth open.
Instructions
Find a comfortable seated position. Gently exhale all of the air from the lungs.
Stage 1 - Bhramari Pranayama
Inhale allowing the breath to enter as easy as possible.
Exhale make a sound similar to a bee.
Stage 2 - Bhramari Pranayama
Inhale restrict the air flow to make the sound "SSSSS". Keep the sound constant and smooth.
Exhale make a sound similar to a bee.
Stage 3 - Bhramari Pranayama
Inhale restrict the air flow to make the sound "SSSSS".
Hold at the top of the breath. Gradually increase the time of the retention (Antara Kunbhaka).
Exhale make a sound similar to a bee.
Stage 4 - Bhramari Pranayama
Inhale restrict the air flow to make the sound "SSSSS".
Exhale make a sound similar to a bee.
Exhale and hold after exhakation. Gradually increase the time of the retention (bahya Kumbaka).
Stage 5 - Bhramari Pranayama
Inhale restrict the air flow to make the sound "SSSS".
Hold at the top of the breath. (Antara Kunbhaka)
Exhale make a sound similar to a bee.
Exhale and hold after exhakation. (bahya Kumbaka)
Stage 6 - Bhramari Pranayama
Inhale through both nostrils partially blocked.
Exhale make a sound similar to a bee.
When a comfortable breathing rhythm is found introduce the retentions. Begin mild retention after inhalation (Antara Kunbhaka) then after some time introduce retention after exhalation (bahya Kumbaka). Increase their time slowly so that comfortable breathing rhythms are found always.
Stage 7 - Bhramari Pranayama
Inhale through a partially blocked right nostril. The left nostril is completely blocked.
Exhale make a sound similar to a bee.
Inhale through a partially blocked left nostril. The right nostril is completely blocked.
Exhale make a sound similar to a bee.
When a comfortable breathing rhythm is found introduce the retentions. Begin mild retention after inhalation (Antara Kunbhaka) then after some time introduce retention after exhalation (bahya Kumbaka). Increase their time slowly so that comfortable breathing rhythms are found always.
