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Humming breath
In 4 · hum out 8
In yoga this is bhramari, the 'bee breath', because the hum sounds like a bee. It has no holds and no counting to get right. The hum makes the breath out long by itself, and the buzz in your head gives your mind something to hold on to. Humming also raises nitric oxide in the nose a lot (Weitzberg & Lundberg, 2002).
Do it now with the timer (2 min)
How to do it
- Sit or lie down. Close your eyes if that feels okay.
- Relax your jaw. Lips closed, teeth slightly apart.
- Breathe in through the nose.
- Breathe out with a soft, low 'mmmm', as long as is comfortable.
- Feel the buzz in your face and head.
- Do about 9 rounds, then stay still for a minute and notice.
Tips
- Want more? Gently close your ears with your thumbs. You'll hear the hum inside.
- Low and soft is better than loud.
Go gently
- For a few anxious people, the closed eyes and inner sound can feel too much. Keep your eyes open and your ears free, or stop.
Sources: Udemy pranayama course (bhramari) · M. Pistono, Breathe How You Want to Feel (Humming Bee) · Yogalap instructor course (cautions).
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