Bhramari
Bhramari is a very special swara pranayama and typically done with Pranava and Bramha
mudra to help the mind go inwards and meditative. Bhramari is a yogic breathing technique,
often referred to as “Bhramari Pranayama.” It involves the practice of deep and slow breathing
combined with a humming sound. The word “Bhramari” is derived from the Sanskrit word
“Bhramar,” which means a black bee. The sound produced during this pranayama resembles
the humming sound of a bee.It is highly recommended for fostering mental health, alleviating
depression and anxiety, psychosomatic disorders that require one to get away from senses and
become more aware of ourselves. This mudra unites the energies of the nerves of the fingers
with the facial and trigeminal nerves of the face.
About Bhramhari
For this pranayama we block all the senses with Shanmukhi mudra. Shanmukhi Mudra is a
simple practice that directs the awareness inwards by closing our senses of perception. This
helps us get a clearer picture of our ‘thought patterns’ known as Vrittis in yoga. In the context of
Mudra, Shanmukhi is closed if the six openings through which we sense the external world or,
through which our awareness gets dispersed are closed. These 6 openings are our two ears,
our two eyes, nose, and mouth.
For full blown splendor on the inhale, create the NG sound (Brahmara) which provides added
resistance on inhalation and epitomizes the male bee. On the exhale, we do the buzzing sound
also known as the MMM Kara, the sound of a female bee or Brahmari. Here we Inhale for 4 and
Exhale for 8.
Together Bhramhara and Bhramari will constitute a Samyama pranayama. After Bhramari
pranayama, every neuron is throbbing with life elevating consciousness to a much higher level.
It is considered a pranayama Sadhana which is a prelude to a meditative state of existence. It is
a fantastic breath technique that one can employ when one’s psychological equanimity is out of
balance when Udhyana vayu and dhyana vayu are out of balance.
This Samyama pranayama leads to Pratyahara dharana and dhyana oneness..
STEPS
● To do this, we face north, get into Padmasana or Veerasana or Vajrasana. Keep the
back erect and become aware of your surroundings.
● To prepare for Bhramari, do nine rounds of Savitri, three rounds of Sheethali(optional).
three rounds of Brahma Mudra(It is a breathing technique, not pranayama, which
integrates head and neck movement with the bijaa mantras AAA, EEE, OOO, MMM)
● Before you detach from it by raising arms and elbows to shoulder level, palm facing you
while you close off your senses with the fingers.
● Position your fingers in Shanmukhi mudra, by first blocking the ears by gently pressing
thumbs on the tragus of the ears, blocking the auditory canals, placing pointer fingers on
the eyes, middle fingers blocking the nostrils, ring fingers on the upper lip and lil finger
on the lower lip to feel the vibration. Incidentally,, Shanmukhi mudra is also referred to as
the Yoni Mudra because it symbolizes the womb of creation, a very nourishing space, in
this case for the mind.
● Do the male bee Bramhara inhalation for a count of 4 with the NG sound, inhaling deeply
through partially blocked nostrils
● At this point, you detach from the gross world and now try to bring focus on let out your
breath slowly while making a high pitched noise (MMM kara) in the nasal passages
leading to a buzzing sound like that of a male bee’s.
● With every inhale and exhale, you are going deeper and deeper into the world of your
subtle inner being.
● You could do the inhalation for a count of 4 and MMM exhalation for a count of 8.
● Do 9 rounds of this to feel the incredible calmness. If you are an experienced pranayama
practitioner and have built up some endurance try doing this for 15 minutes at a time.
● After a few minutes of practice, return to the world by exhaling and unblocking all the
openings of senses.
● Relax your hands back to your thighs and enjoy a few minutes of deep contemplation
while sitting in the favorite sitting position viz vajrasana
Shanmukhi Mudra also illuminates the way to our inner selves and can be very much a part of
our quest to find the higher self. We relax the nervous system and with increased awareness
alleviate depression and anxiety, calming us and reducing stress, anxiety, anger, and any
irritating behavior. The vibrations produced during the humming sound may help in the
ventilation and drainage of the sinuses by dislodging the mucous and reducing mucosal edema.
The pranayama is to be practiced for 5 min twice daily. According to a paper published by
Ananda Balayogi Bhavanani ,K Abishek, and Satvinder Singh Bakshi, doing it twice a day for
15 minutes each time, has been found effective for relieving symptoms of Chronic
Rhinosinusitis. According to them, a multitude of modalities are available for the treatment of
chronic rhinosinusitis, however, each has its side effects and compliance issues,while Bhramari
pranayama, which is a breathing exercise in the practice of yoga, offers an inexpensive and free
from side effect modality in this regard.
Precautions & Contraindications
- Do not press the tragus or the delicate cartilage of the ear forcibly, this could be harmful. Apply
the forefingers gently over the eyes and the same should be followed in partially blocking of
nose.. - Respiratory conditions like bronchitis, chronic obstructive pulmonary disease (COPD), and
asthma should also refrain from holding the breath for longer periods.
Shanmukhi mudra also called womb mudra birthing provides wonderful insights into our inner
selves helping us respond versus react by calming our nervous systems we become more
equanimous.
In general, reaction leads to imbalance, and response leads to balance.
Tongue (blood vessels) in contact with the palette, sends vibration to the skull. With the sense
withdrawal and heightened awareness, we are better equipped for dharana which is focussed
concentration and dhyana which is meditative absorption
Brahmari and its role in ashtanga yoga
The eight limbs of Ashtanga yoga outline ways to live a purposeful life. The earlier limbs focus
primarily on basic ethical teachings, and the later limbs—including pratyahara, the fifth limb of
yoga—focus on internal concepts like meditation. The eight limbs of yoga are:
- Yamas: Social restraints and moral codes of yoga. The Yoga Sutra describes five
different yamas, including ashimsa (non-violence), asteya (non-stealing), satya
(truthfulness), aparigraha (non-possessiveness), and brahmacharya (celibacy or fidelity). - Niyamas: Observances, rules, and guidelines. The Yoga Sutra describes five different
niyamas, including saucha (cleanliness), santosha (contentment), tapas (self-discipline),
svadhyaya (self-reflection), and ishvarapranidhana (surrender to a higher power). - Asana: Yoga postures or poses. This limb emphasizes the importance of caring for the
body and developing the discipline to advance spiritual growth. - Pranayama: Use of breath. Pranayama consists of breathing techniques that can
reduce stress and improve physical and mental health. In pranayama, you focus deeply
on breath control through inhalation, breath retention, and exhalation patterns. - Pratyahara: Withdrawal. Pratyahara involves disengaging your mind from external
disturbances and controlling your reaction to them. During pratyahara, your five sense
organs still detect external stimulation, but you don’t allow them to disrupt your state of
mind.According to Yoga Sutras, Shanmukhi mudra helps the mind focus on thought
patterns that may be scattered ..This mudra helps one get a deeper insight into oneself.
All the awareness attained through turning off the external world helps magnify the inner
self and brings about a heightened awareness of our inner selves. This Withdrawing
from our senses leads us to the state of pratyahara, a prelude to the higher practice of
Dharana and Dhyana. - Dharana: Concentration. The goal of dharana is to bind your consciousness to one
particular object, place, or idea. Focusing your attention on one thing helps quiet your
mind by closing off paths by which other thoughts intrude. - Dhyana: Meditation. Dhyana is similar to dharana, except during dhyana, you reach a
state of being where you are so completely immersed in your meditation that it becomes
a part of your consciousness. - Samadhi: Bliss or enlightenment. Samadhi is the highest state of consciousness you
can achieve through meditation. It consists of a yoga practitioner reaching spiritual
enlightenment where the self, the mind, and the object of meditation merge together into
one.
Every limb builds off of techniques in the previous limb. As such, the conscious withdrawal of
energy from the senses during pratyahara is an important preparatory measure before you dive
into the more internal, meditation-based later steps of dharana, dhyana, and samadhi.
Brahmari and koshas
In yogic philosophy, the concept of the “koshas” refers to different sheaths or layers that make
up the human being, including physical, energetic, mental, and blissful aspects. The koshas are
often described as five layers or sheaths, each subtler than the previous one. The five koshas
are:
Annamaya Kosha (Physical Sheath): The outermost layer, associated with the physical
body and its functions.
Pranamaya Kosha (Energetic Sheath): The layer related to the vital life force or prana
that flows through the body.
Manomaya Kosha (Mental Sheath): The layer associated with the mind, emotions, and
thoughts.
Vijnanamaya Kosha (Wisdom Sheath): The layer related to intellect, discernment, and
higher knowledge.
Anandamaya Kosha (Bliss Sheath): The innermost layer associated with bliss, joy, and
the connection to the universal consciousness.
Now, let’s explore the effects of Brahmari Pranayama on these koshas:
Annamaya Kosha:
● Brahmari Pranayama, with its emphasis on controlled and deep breathing, can
have positive effects on the respiratory system and overall physical well-being.
The calming influence of the humming sound during exhalation may help reduce
stress and promote relaxation.
Pranamaya Kosha:
● The rhythmic breathing in Brahmari helps regulate and balance the flow of prana
(life force energy) in the body. This can contribute to increased vitality and a
sense of overall well-being.
Manomaya Kosha:
● The humming sound produced during Brahmari Pranayama creates a soothing
effect on the mind. The Shanmukhi along with the concentration on the sounds,
required for the practice helps draw the mind inward, promoting mental focus and
clarity. Regular practice may contribute to stress reduction and improved mental
balance.
Vijnanamaya Kosha:
● The calming and centering effects of Bhramari Pranayama can have a positive
impact on the intellect and higher mental functions. It may enhance mindfulness
and self-awareness, fostering a deeper connection to one’s inner wisdom.
Anandamaya Kosha:
● Brahmari Pranayama is often considered a practice that can lead to a sense of
inner joy and tranquility. The calming effect on the nervous system and the focus
on the breath may contribute to a state of inner bliss and contentment.
It’s important to note that the effects of pranayama practices can vary from individual to
individual, and regular and mindful practice is key to experiencing the full benefits.
Brahmari together with Brahma mudra and Pranava( a pranayama which involves conscious
breathing and concentration on the form and nada of the sacred AUM Pranava (AAA, UUU,
MMM vibrations separately at first and then united, which at its peak can lead to the meditative
Dhyana stage) is a powerful combination which relaxes and restores the body-emotion-mind
complex, providing complete healing through vibrations at all levels. It harmonizes the mano
Maya kosha. It is one of the many nada pranayamas that uses sound to bring about more
awareness.
Conclusion
The Brahmari coupled with Brahmara also called the Bumble Bee Breath quickly became my
favorite – I loved how my mind calmed down after nine or more of these breaths, and also felt
all the cells of my body were alive and humming .. I love teaching this to my class because
everyone has commented on how it has made them feel this incredible calmness after a
pranayama session that included a few rounds of this wonderful pranayama. Only later in Dr
Ananda’s program did I learn that it activates the Parasympathetic Nervous System (PNS) and
stimulates the vagus nerve. Now I almost always include this in my pranayama teaching of
others and have really begun to use this breathing technique in my own practice. I have also
noticed that kids love practicing this swara pranayama. I have noticed that people who are on
the eight step ashtanga yoga path use this technique as a pathway to Pratyahara, which is the
step following relaxation of body and mind via asanas and pranayama, and use it to get into the
meditative step viz dharana. In summary, this is a wonderful healing pranayama to add to our
daily pranayama repertoire.
