Bhramari Pranayama – To Regain Self-Confidence, Boost concentration, Expand Positive Energy and Uncomplicate Pregnancy

“Good things come in small packages!”

Indeed they do – Since there is no other way to describe an uncomplicated breathing exercise that assures to take away all your stresses, expand positive energy, boost concentration and enhance self confidence – all within a short span of 2 minutes.

Bhramari (bee buzz) pranayama is the wonderful breathing exercise that promises all these – and more .

Pranayama is the art of conscious breathing that involves 7 simple breathing exercises. All it takes is a small investment of 20 minutes a day to reap the amazing benefits that practice of pranayama has to offer.

Benefits of Bhramari pranayama:

Bhramari pranayama channelizes the life sustaining force of breath towards stability and strength of nervous system. This pranayama promises to replace pessimism with optimism, help regain lost confidence, erase all stresses and boost concentration.

As such, it is extremely beneficial for students and creative people engaged in writing, poetry, art, music, design and software development etc.

Bhramari pranayama also works exceedingly well towards lowering high blood pressure, opening clogged arteries and better management of all heart troubles.

Bhramari pranayama in pregnancy:  Bhramari pranayama is known to take away stress and strain of pregnancy and make it easier and safer. A study to gauge the effect of Bhramari pranayam on pregnant women was conducted in 1993. The outcomes are given below. Complete article is available here.

Brahmari pranayama vibrates the whole brain. Vibration of the cerebral cortex sends impulses to the hypothalamus which has the capacity to control the pituitary gland- the master of all glands. In this way, brahmari done regularly for only a few minutes daily throughout pregnancy keeps the endocrinal system regulated to maintain the pregnancy successfully. The hypothalamus also sends impulses to the sympathetic and parasympathetic nervous systems. Thus, brahmari done during pregnancy and the first stage of labour tunes the whole neuro-endocrinal system to function in a harmonious and synchronised way, and may facilitate easy and trouble-free childbirth.

Precautions:

Pranayama should be done on empty stomach. Having a gap of 5 hours after a full meal is advised. For this reason, Best time for pranayama is early morning after freshening up.

Just like Anulom Vilom pranayama, there are no restrictions for Bhramari pranayama. Everybody can do it. However, make sure to never go beyond your physical limits and stop as soon as you feel tired or light headed.

Start with 5 repetitions of Bhramari pranayama, which should take around 2 minutes to complete. Gradually take it up to 10-30 repetitions as per your comfort level and available time.

How to do Bhramari Pranayama:

• Sit comfortably but erect; either in Sukhasana or Padmasana. If either of these is not possible; you might use a chair with straight back. Either way, keep your back straight and eyes closed.

• Cover both ears by pressing the small ‘flap’ (closest to ear opening) against ear with both thumbs.
• Close both eyes with bottom three fingers, middle finger at depression where eyes and nose meet, index finger above eyebrows(See Image Below).

• Inhale slowly through both nostrils to lung’s capacity.
• Exhale through both nostrils, making sound like a buzzing bee.
• Repeat for as long as comfortable while remaining within the suggested limits. Here is a visual demonstration of Bhramari pranayama by Swami Ramdev.