“One conscious breath in and out is meditation.”
– Eckhart Tolle, author & speaker
The practice of yoga in India has been traced back to pre-Vedic Indian tradition, perhaps in the Indus valley civilization nearly around 3000B. C. Yoga is nothing but body and mind exercises. Different techniques of yoga consolidate breathing techniques, physical posture, and meditation or relaxation.
Pranayama is a division of yoga practices. This includes breathing exercises, which are extremely helpful to humans in maintaining physical and mental health. While there are several pranayamas, Bhramari Pranayama is known for its adequacy.
The Bhramari pranayama technique derives its name from the black Indian bee called Bhramari. It is proven that, performing Bhramari pranayam boosts the production of nitric oxide by fifteen folds. The release of nitric oxide is due to breathing, a gas molecule, and a key biological messenger that assumes a critical function in metabolic cycles at the cell level. Nitric oxide is present in every cell of the body (omnipresent). It helps in controlling blood pressure, better neural transmission, and enhancement of memory. It affects ageing, reproduction, obesity, regulation of metabolism, and host defence.
Bhramari Pranayama Method
- Start by sitting in a comfortable position. You can either sit with folded legs or sit toward the front of the chair. Keep in mind, it is significant to keep the spine straight. If it is hard to remain straight, sit on a cushion to maintain your position.
- Close your eyes take a deep abdominal breath, lift the tongue, and press on the hard palate in Khechari Mudra. Observe the sensation and quietness within your body.
- Place your thumb on your ears and gently close them. And the other fingers will rest on your crown. Keep your mouth closed. Place your ring fingers on your upper lip and little fingers on the lower lip.
- Focus in between your eyes i.e. the third eye at the Ajna Chakra.
- Breathe in gradually through your nose, and afterwards breathe out gradually imitating a consistent, low-pitched ‘hmmm’ sound at the rear of your throat. Try to resemble the ‘hmmm’ with that of the humming of a bee. Make the sound as delicate, smooth, and consistent as you can. As you move deeper, you will feel Bhramari pranayama vibration resound through your head. Try to keep your body extremely still, and carry your thoughtfulness regarding the light at the focal point of your temple (likewise called the third eye place).
- The asana should be performed at least 10 times. Tune in to your body and your feelings. You will feel a movement in your energy and quietness inside. Attempt to take your consideration regarding the parts where you can detect a shiver. Sit quietly in that position for five to ten minutes.
Bhramari Pranayama Science
It works on calming the nerves and soothes them, especially around the brain and forehead. The humming sound vibrations have a natural calming effect.
Bhramari Pranayama Variations
You can likewise rehearse Bhramari pranayama lying on your back or lying on your right side. While performing the pranayama while resting, simply make the murmuring sound and don’t stress over keeping your forefinger on the ear. You can perform the Bhramari pranayama 3-4 times each day.
Bhramari Pranayama Benefits
- It is an instant relief from tension, anger, and anxiety. It is an exceptionally powerful breathing procedure for individuals experiencing hypertension as it quiets down the disturbed mind.
- Relaxes if you’re feeling hot or have a slight headache
- Weakens migraines.
- Pranayama helps in Improving concentration and memory
- Builds confidence.
- Helps calm the mind in preparation for meditation.
- It is the best cure for stress. It nurtures peace in your being, which in turn, results in self-healing.
- It lowers one’s blood pressure, thus relieving hypertension.
- It soothes the nerves.
- It stimulates the pineal and pituitary glands, thus supporting their proper functioning.
- It dissipates anger.
- It helps prevent heart blockages.
- It helps with inducing deep sleep.
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BHRAMARI PRANAYAMA PRECAUTIONS
Though Bhramari Pranayama doesn’t harm the body in any way. In any case, in the event that one does it wrong, at that point, there may emerge a few troubles. To stay away from this, adhere to the directions included here intently, or practice it under the direction of a yoga instructor.
- Place your thumb on the tragus. Try not to embed it in the ear.
- Try not to push on the tragus excessively hard, however, place your thumb tenderly on it.
- Bhramari Pranayama ought to be rehearsed with an empty stomach or at least four to five hours after your feast.
- It is ideal to perform Pranayama promptly toward the beginning of the day, ideally before dawn.
- At the point when you perform Bhramari Pranayama, make certain to keep your lips tenderly squeezed. Your mouth ought to be shut.
- At the point when tired while performing the Asana, take rest and inhale profoundly prior to the following round. Do not force the Pranayama.
Before you sleep, it is important to calm your mind. Bhramari Pranayama teaches you to keep your breath still so that you can steady your mind.
Yoga practice builds up the body and psyche bringing a lot of medical advantages yet is definitely not a substitute for medication. It is critical to learn and practice yoga stances.
So whenever you feel on edge or can’t dedicate yourself to rest and can’t rest hence, we hope you will give this age-old Asana a try.