Bhramari Pranayama

By filling the air with force, making noise like Bhringi (wasp), and expelling it slowly, making noise in the same way; this practice causes a sort of ecstacy in the minds of Yogîndras.

Bhramari should be practiced after asana, nadi shodana, and dynamic forms of pranayama, and before meditation or sleep.

Note:There are 3 variations to do this practice.

Hands on knees in chin mudra

Only index finger used to close ear lids.

Using Shanmukhi (6 gates) mudra Closing 6 gates i.e ears with thumbs, eyes with index &middle fingers, nose with ring and little fingers.

Technique 1: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.

Inhale deeply through both nostrils and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)

Technique 2: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.

Inhale deeply through both nostrils, hold the breath inside for as long as possible comfortably and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)

Benefits:

Releives mental tensions and anxiety

Helps to reduce anger

Soothes nervours system

Awakens psychic sensitivity

Release agitation, frutration, and anger

Calms the mind

It makes ones voice sweet, melodious and helps ib clarity of speech.

Best practice for all psycosomatic diseases like hypertension, insomnia.

Very helpful for pregnant women.

It stimulates awareness of Nada( the subtle sound )

Lowers the blood pressure.

Limitation:

Avoid in case of ear infection.

Nail infection

Don not do variation 3 if there is eye infection.