Bhramari

There are two school of thoughts providing alternative views on Bhramari Pranayama:

  • Bhramari Pranayama (according to the first school of thought)
  • Bhramari Pranayama (according to the second school of thought)

Bhramari Pranayama (according to the first school of thought)

Preparatory practice of M-kara and N-kara

M-kara 

  • In order to chant M-kara, any word ending with “M” such as “OM” , “MUM” etc. can be chanted but stretch the “M” part only. This will result in M-kara chanting.
  • Chant ” MM ” a few times and observe that your lips are closed; rows of teeth are separated  and tongue is just behind the lower set of teeth.

N-kara

  • In order to chant N-kara, any word ending with “N” such as king, ring, sing can be chanted and stretch the “N” part only. This result in N-kara chanting.
  • Chant “NN” a few times and note that your lips are separated during this chanting.
  • While practicing Bhramari, this sound of N- kara need to be used and not M-kara, whereas while practicing Nadanusandhana “M-kara” is used.

NOTE:

  • In the beginning 5 to 10 rounds of Bhramari is sufficient.
  • It can be practiced at anytime of the day to relieve mental tension.

BENEFITS:

Physical

  • It is supposed to create a soothing effect on the nervous system and culturing the voice.

Therapeutic

  • It is known to work in relieving stress, reducing anger, anxiety, lack of desire to sleep and blood pressure and eliminating throat ailments.

Spiritual

  • It induces a meditative state by harmonizing the mind and directing the awareness inwards.

Starting position (Sthiti): Vajrasana

Practice

  • Assume Cinmudra
  • Breathe in deeply.
  • Breathe out, produce a low pitched sound resembling the humming of a female bee.
  • Feel the vibrations in the entire head.
  • This is one round.
  • Repeat nine rounds.

NOTE:

  • During Bhramari Practice, chant “N-kara” and not “M-kara”.
  • Touch the tongue to upper (hard) palate.
  • Initially the sound vibration is felt more at the throat region only.
  • With constant practice try to perceive the strong vibrations in the entire head region along with its resonating effect throughout the body.

Bhramari Pranayama(according to the second school of thought)

Bhramarimeans a large black bee.

Practice

This technique resembles that of Ujjayi. But in Bhramari, during breathing out, a soft humming sound like the murmuring of bees is made.

  • Sit in a meditative Asana posture viz. Padmasana, Siddhasana with eyes closed.
  • Keep head and the back (Spine) rigid and erect.
  • Breathe in deeply through the nostrils.
  • Hold the breath for as long as is comfortable and perform Jalandhara and Mula Bandha.
  • Now release both the Bandhas and close both the ears, using index fingers.
  • Breathe out slowly and steadily, producing humming sound like a female bee.
  • Repeat the procedure 5-8 times.
  • Lie down in shavasana after its completion.

BENEFITS:

  • It is known to be beneficial in cases of Insomnia (disturbed sleep).