Bhramari Pranayama: The Humming Bee Breath
Bhramari pranayama is a breathing technique with an extended exhale and an audible hum resonating from the throat. Named after the large black Indian carpenter bee, this practice is also known as the Humming Bee Breath, Humming Breath, or Bee Breath. Despite being a pranayama technique, it holds meditative qualities, helping to quiet the mind, direct attention inward, and deepen the mind-body connection through breath. Scientific research has confirmed its numerous health benefits. By stimulating the parasympathetic nervous system, Bhramari pranayama aids in stress relief, promotes heart health, and even supports better sleep.(2)(8)
The Humming Pranayama
Breath is the beginning and end of all life and an essential force in yoga that extends beyond its own limb of pranayama. It plays a pivotal role in asana and in the experiences of pratyahara, dharana, and dhyana. Each pranayama style carries distinct benefits and serves unique intentions. For example, Ujjayi pranayama warms the body, whereas Sheetali pranayama has a cooling effect.(6)
The humming vibration of Bhramari pranayama is known to induce “feelings of mind refreshment and blissfulness, and sometimes practitioners are believed to enter a meditative state.”(4) This practice is particularly recommended for those with rajasic energy, as it soothes the mind and alleviates tension.(3)
Another essential purpose of this breathing technique is the purification and balance of the throat chakra, Vishuddha, which influences creativity, communication, and self-expression. If one finds themselves speaking more than listening or struggling to hear others, the humming breath is believed to clear the path for deeper communication, fostering “thoughtful speech, filled with kindness, wisdom, and truth.”(3)
Bhramari pranayama, or Humming Bee Breath, draws the senses inward through vibration, much like the repetition of a mantra. As the mind shifts its focus from the external world to the internal experience, concentration strengthens, eventually becoming unwavering. In this state, the mind is ready to enter a meditative state.
This makes sense considering the practice is also connected to the Anja chakra, the third eye chakra, which is associated with intuition and concentration. Through the humming breath, the throat chakra is activated and balanced, and as the practice deepens, the third eye opens, unlocking profound layers of consciousness.
How to Do Humming Bee Breath
Humming Bee Breath is generally safe but there are a few precautions to keep in mind.(7) Those experiencing severe ear infections, migraines, pregnancy, or menstruation should refrain from the practice. Additionally, individuals with organic brain disease, heart disease, complications from substance abuse, or psychiatric illness should avoid it.(6) As with any pranayama or controlled breathing technique, those with lung or heart conditions should consult their doctor to ensure the practice is suitable for them.
The best time to practice Humming Bee Breath is when the surroundings are quiet, typically early in the morning or late in the evening. It can be practiced seated or lying down. This versatile technique can be performed with the ears gently closed using the pointer fingers, intensifying the humming vibrations and deepening the internal experience. It can also be performed without closing the ears; the humming can even be silent, taking place in your mind.
Because the exhale is longer than the inhale, the short inhale needs to be full and deep so the exhale can be long and slow. If you are seated, you will want to sit up tall with a long spine so your lungs and belly have ample space to expand and contract with your breath.
To begin, close your mouth and breathe naturally through your nose. If closing your ears, apply gentle pressure to the tragus (the small protrusion above the ear canal), just enough to block external sounds. This creates an internal resonance, akin to the deep hum of a conch shell; not quite the ocean, but close. Eyes may remain open or closed.
Start the practice with a short but deep inhalation through the nose. Exhale through the nose while producing a hum in the throat—slow and prolonged, extending the breath as long as possible. If helpful, you may follow a 1:2 ratio, for example, inhale for a count of three and exhale for a count of six.
Repeat the cycle with another full inhale, followed by a slow, humming exhale. Notice where the vibrations travel and settle within your body. After six to ten rounds, the calming effects of the practice will begin to take hold.
The Health Benefits of Bhramari Pranayama
A literature review published in 2023 by the Indian Journal of Physiology and Pharmacology highlighted the substantial research conducted on the pranayama practice of Bhramari. The review’s inclusion criteria encompassed studies related to Bhramari pranayama, using search terms such as Bhramari, Bee Humming Breath, Humming Bee Breath, Pranayama, and Yoga Breathing. Researchers also analyzed bibliographies to identify additional relevant studies.
In total, 4,604 articles published between 2006 and 2023 were reviewed, with 46 meeting the inclusion criteria. These comprised 18 single-arm clinical trials, 22 clinically controlled trials, and six randomized controlled trials.
Spanning wide across the health spectrum, the researchers identified 24 studies focused on the psychological impact, 22 focused on cardiovascular health, while five focused on pulmonary health. The length of time for the studies ranged between less than a week to no more than a year. There were no long-term studies; defined as longer than a year.
Findings from both clinically and randomly controlled trials revealed a positive impact of Bhramari pranayama on psychological, cardiovascular, and pulmonary health. Specific benefits were noted for individuals with hypertension, tinnitus, and insomnia. Psychologically, the practice demonstrated a reduction in stress, anxiety, and depression while improving sleep quality. Cardiovascular studies reported “significant drops in heart rate, pulse rate, systolic and diastolic blood pressure, [and] mean arterial pressure.” Pulmonary function metrics consistently showed notable improvements.
Despite these promising results, researchers identified limitations across all studies, including small sample sizes and the lack of long-term research. They concluded with a call for further investigation, particularly through extended studies with larger and more diverse participant groups.(2)
Bhramari Pranayama and Insomnia
Featured in the 2023 literature review, a study published in 2017 by the World Journal of Pharmaceutical Research examined the effects of Bhramari pranayama on insomnia. While the study had limitations, the findings indicated a significant impact on clinical insomnia when Bhramari pranayama was combined with a prescribed sleep regimen.
The participants in the study ranged in age from 26 to 35 years old. They were mostly unmarried and male (66%), who either worked in IT or were a student, and resided in an urban environment. All participants were clinically diagnosed with insomnia.(8)
The study, classified as short-term, spanned three months.(2)(8) The first 15 days were dedicated to learning the breathing technique, followed by two months and 15 days of practice. Follow-ups occurred every 15 days until the study concluded.
There were 93 participants in three groups of 31. The first group only practiced Bhramari pranayama, the second group only practiced the prescribed sleep regimen, and the third group practiced both Bhramari pranayama and the sleep regimen.
Participants performed Bhramari pranayama in the evening, just before bed, completing 10 rounds in a supine position with eyes closed. They were instructed to inhale deeply and exhale while producing a humming sound. 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
While both the Bhramari-only group and the sleep regimen group showed notable improvements, the combined group exhibited the greatest overall benefits. No adverse effects were reported. Researchers concluded that Bhramari pranayama is an effective tool for relieving insomnia, especially when paired with a structured sleep regimen that includes exercise, limiting caffeine and alcohol intake in the evening, and eliminating screen exposure before bed.(8)
If you are curious about trying Bhramari pranayama, Cultivating Chill offers a better night’s sleep practice.
Concluding Thoughts
Pranayama is integral to the yoga path, offering a range of techniques, each with distinct intentions and benefits. Among them, Bhramari pranayama, also known as Humming Bee Breath, stands out as a versatile and accessible practice that supports overall well-being. From mental clarity and stress reduction to improved heart and lung health, and even relief from insomnia, this technique provides a holistic approach to wellness.
The practice’s extended exhale and humming vibration create a meditative effect akin to mantra repetition. As the sound resonates through the body, it calms the mind, activates the chakras, and stimulates the parasympathetic nervous system, promoting relaxation and mindfulness. Designed to bridge the connection between breath, body, and mind, Bhramari pranayama encourages inward focus and sensory engagement. Whether used as a grounding tool, a therapeutic practice, or simply an enjoyable way to experience breathwork, the humming breath remains a powerful method for cultivating inner peace and well-being.
Bibliography
1 - Barrett, Hannah. Yoga Happy, 77. Hardie Grant Quadrille, 2022.
2 - Chetry, Dipak, Archana Chhetri, Dilip Kumar Rajak, Vipin Rathore, Ananya Gupta. “Exploring the Health Benefits of Bhramari Pranayama (Humming Bee Breathing): A Comprehensive Literature Review.” Indian Journal of Physiology and Pharmacology 68, no. 1 (2024): 71-85.
3 - Dudeja, Jai Paul. “Throat Friction Meditation Technique for Attaining Shiva Consciousness.” International Journal of Yogic, Human Movement and Sports Sciences 3, no. 2 (2018): 770-774.
4 - Kuppusamy, Maheshkumar, Dilara Kamaldeen, Ravishankar Pitani, Julius Amaldas, Poonguzhali Shanmugam. “Effects of Bhramari Pranayama on Health – A Systematic Review.” Journal of Traditional and Complementary Medicine 8, no. 1 (2017): 11-16.
5 - Iyengar, B.K.S. Light on Yoga, 450-451. Schocken Books, 1979.
6 - Mahadik, Shital S. and Riya Bhatia. “Physio Anatomical Effect Of Bhramari Pranayama In Stress Alleviation.” International Journal of Creative Research Thoughts 12, no. 10 (2024): 582-589.
7 - Prana Sutra. “Bhramari Pranayama Benefits and How to Do the Humming Bee Breath in Yoga.”
8 - 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.
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