Gentle, grounding, backed by science
One of the most beautiful things about yoga is how accessible it can be. You don’t need to twist yourself into a pretzel to feel better. Sometimes, just sitting still and breathing is enough. One of my favourite practices—both personally and in yoga therapy—is Bhramari Pranayama, or “bee breath”.
This calming breath technique uses gentle humming on the exhale to create a soothing vibration in the body. It’s as simple as it sounds—and surprisingly powerful.
🌿 What the research says
Modern studies are confirming what yogis have practised for centuries. A 2024 review of 46 clinical trials found that Bhramari breath can help reduce stress, anxiety, depression, and blood pressure, while supporting sleep quality, mental clarity, and lung function (Chetry et al., 2024; IJPP, 2024). It’s been shown to stimulate the parasympathetic nervous system—the part of us responsible for rest, recovery, and calm (AUT Open Repository, 2022).
Some studies even suggest that the humming sound increases nitric oxide production, which supports cardiovascular health and may reduce inflammation (IJCRT, 2024). Others have found changes in brainwave activity linked to relaxed focus and better emotional regulation.
🐝 How to practise Bhramari Breath
You don’t need any equipment or special skills to get started. Just a quiet space and a few minutes.
- Sit comfortably with your spine tall. Rest your hands on your lap or gently close the cartilage of your ears with your index fingers (optional).
- Inhale softly through your nose.
- As you exhale, make a low, smooth humming sound—like a calm bee.
- Feel the vibration in your face, chest, or even deeper.
- Repeat for 5–7 rounds, or around 5–10 minutes.
You might feel calmer straight away, or notice the effects building gently over time.
🌙 When and how often?
For the best results, I recommend daily practice. Even just a few minutes a day can help. One study found that young adults who practised Bhramari for 10 minutes a day over 3 weeks experienced better focus, less anxiety, and improved breathing (IOSR-JNHS, 2023).
You might like to try it:
- Before bed, to help quiet a busy mind
- First thing in the morning, to set a grounded tone
- After work, to unwind and reset
Like any nourishing habit, it works best when done gently and consistently.
💛 A little note from me
I love sharing this practice because it’s such a beautiful example of how simple, mindful breathing can support your health and wellbeing. If you’re curious, I often include Bhramari in my yoga therapy sessions, and I’d be honoured to guide you through it.
Let the hum bring you home—one breath at a time. 🐝
References:
- Chetry et al. (2024). Exploring the Health Benefits of Bhramari Pranayama, IJPP.
- AUT Open Repository (2022). Effects on Autonomic and CNS.
- IOSR-JNHS (2023). Online Bhramari for Nursing Students.
- IJCRT (2024). Nitric Oxide and Sleep Quality.
