A Better Night’s Sleep with Bhramari Pranayama
Bhramari pranayama is a breathing technique that has an extended exhale with a low humming sound coming from the throat. The practice is named after the large Indian carpenter bee, hence the nickname, Humming Bee Breath.
According to a 2023 study on insomnia, participants who performed both the prescribed sleep regimen and practiced Bhramari pranayama before bed, reported a more restful sleep than those who only did one or the other. The participants performed 10 rounds of Bhramari pranayama as they were lying in bed. No adverse effects were reported in the study.
The prescribed sleep regimen included several steps:
Engage in light exercise between 4:00 and 7:00 pm (but not after)
When drowsy, go to bed, especially “at a proper time”
Sleep on a comfortable bed and try to keep the room quiet
Turn off the television, screens, lights, etc.
Remove the clock from the room
Avoid caffeine and alcohol before bed
Limit caffeine beverages to six or less throughout the day
Avoid heavy, sugary meals or snacks before bed
Avoid drinking a lot of liquids before bed
A light snack or milky drink before bed was permitted
If you are having difficulty falling asleep or want a more restful evening, feel free to try some or all of the sleep regimen and Humming Bee Breath, and see if anything helps.
Only about six to ten rounds of this breath practice are needed to activate the parasympathetic nervous system and induce the rest and digest response.
You can practice Bharamari on your own or along with our guided breathing practice.
Alternatively, here is a short guide to follow to help cultivate an evening Bhramari pranayama practice to relax the mind and body for a good night’s sleep.
Come to lie down in a comfortable position, covered and cozy with blankets and pillows.
Gently closing your eyes, take a deep full inhale and a releasing exhale.
Let your breath breathe itself naturally for a moment.
For Bhramari pranayama, your inhales will need to be short, deep, and full so you can hum your entire extended exhale, long and slow.
When you are ready to begin, take a short, deep, full inhale through your nose, maybe for a count of three or four.
When you exhale, keep your mouth shut as you exhale through the nose as you hum, feeling the vibrations in your throat. This might be for a count of six or eight or even longer.
Repeat the process about nine more times or until you feel relaxed.
It’s okay if you lose count. Feel free to let the count go and breathe with Bhramari.
When you are ready, release the practice and let your breath breathe itself.
Let your breath return to its natural rhythm. Hopefully, you are feeling more relaxed and better prepared to fall asleep.
Sleep well and Namaste!
Please Note - If you have a heart or lung condition, you should speak with your doctor to confirm if the practice is suitable for you. Also, if you experience a shortness of breath or experience chronic breathing disorders, please do not participate in the practice but feel free to observe.
If at any time you feel overwhelmed or short of breath, let go of the practice and let your breath breathe itself.
Bhramari Pranayama is a safe and simple breathing technique; however, those with an ear infection, a migraine, are pregnant or menstruating, have an organic brain disease, those struggling with complications from substance abuse, or psychiatric illness should refrain from the practice.
Bilbiography
Rajendra Bhati, Kirti, Vjay Bhalsing, Ashwini Manglekar. “Assessment of Nidra as Adharniya Vega and Its Management with Bhramari Pranayam.” World Journal of Pharmaceutical Research 7, no. 3 (2018): 1527-1541.
Cultivating Chill hopes you found the information and breathing practices informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.