Pranayama
Bhramari (Humming Bee Breath)
Bhrāmarīभ्रामरी· brah-MAH-reebee (bhramara); the humming bee breath
Bhramari (Humming Bee Breath) is a deeply calming pranayama: you exhale slowly while making a soft humming sound like a bee. The gentle vibration soothes the mind, eases stress and can help with sleep. Simple and safe for most people.
Step by step
- 1
Sit comfortably
Sit tall with the shoulders relaxed and eyes gently closed.
- 2
Inhale through the nose
Take a slow, easy breath in through the nose.
Breath: Slow inhale
- 3
Hum on the exhale
As you exhale, make a soft, steady humming sound like a bee, feeling the gentle vibration in the head.
Breath: Humming exhale
- 4
Optional: close the ears
For a deeper effect, lightly close the ears with the thumbs (Shanmukhi mudra) as you hum.
- 5
Repeat
Continue for 5–10 slow rounds, then sit quietly and notice the calm.
Benefits
- Calms the mind and eases stress and anxiety
- Soothing vibration relieves mental tension
- May help with sleep and a busy mind
- Simple, gentle and accessible
About this practice
Bhramari takes its name from the black Indian bee (bhramara), for the soft humming sound made on each exhale. That gentle vibration is remarkably calming for the mind, which is why Bhramari is one of the most loved practices for stress relief and winding down before sleep.
Related practices
Video transcriptIn this session, Shantala T Medappa explains and demonstrates Bhramari Pranayama, the humming bee breath, for calming stress and agitation.
Hi, welcome to Yoga & You. I am Shantala T Medappa, and we are going to focus further on pranayamas today. Today we will move on to Bhramari Pranayama. Bhramari Pranayama derives its name — it is named after the black Indian bee, which is Bhramari — and pranayama, of course, is the breathing technique. Why is it called so? It is because when you do the exhalation, it sounds like a bee.
This is a beautiful pranayama, and it is instant relief for frustration, agitation, and when you are stressed, and it can be practiced anywhere, at home or at work, provided you are on an empty stomach. So to practice this, you take your index finger, you place it in the cartilage of your ear, you press it in, and you inhale through your nose and exhale through your mouth, making the humming bee noise. Let me show you how it is done.
So this you can do about six to seven times. It is also very good for people who have hypertension, high BP, and are generally short-tempered — try to bring down your stress levels, and it calms your mind.
Frequently asked questions
- What is Bhramari breathing for?
- It calms the mind and relieves stress and anxiety through a soft humming exhale. The gentle vibration is soothing, and it's often used to unwind or prepare for sleep.
- How many times should I do Bhramari?
- Around 5–10 slow rounds is a good start. Keep the humming soft and comfortable, and finish by sitting quietly for a moment.
Keep exploring
References
- Hatha Yoga Pradipika, Chapter 2 (Pranayama) · Classical text — Classical Hatha source describing yogic breathing practices.