Bhramari (Humming Bee)
Sleep · Beginner · 6 rounds
Hum on a long exhale. The vibration quiets a racing mind.
Bhramari pranayama uses a soft humming sound on the exhale. The vibration stimulates the vagus nerve and increases nasal nitric oxide, producing a fast, tangible sense of calm. One of the most effective pre-sleep and anti-rumination practices.
How to practice
- Inhale for 4 seconds (through the nose)
- Hum Exhale for 8 seconds (through the nose)
Benefits
- Quiets mental chatter
- Stimulates the vagus nerve
- Eases tension headaches
- Prepares the body for sleep
When to practice
Evenings or before sleep. 5-10 rounds in a quiet space.
Used in these programs
Sleep Reset · Cycle Comfort · Flush & Flow
Also used for
Breathing Exercises for Pregnancy · Postpartum Breathing Exercises · Breathing Exercises for PCOS · Breathing Exercises for Period Pain · Breathing Exercises for Menopause and Hot Flushes