Inhale slowly and deeply through the nose. On exhalation make the sound of ‘m’, as in the third letter of ‘aum’, like the humming sound of a bee. Exhale slowly and do not strain. The sound should be smooth, even and controlled. The exhalation will naturally be longer than the inhalation. Continue. If that is comfortable block the ears with the fingers to increase the vibrations through the body. One can block the ears by placing the thumbs in the ears and elbows pointing out, arms by the sides of the head and fingers around the head or by blocking the ears with the index fingers and elbows pointing down, arms in from of the chest.
If bhramari exhalation is comfortable one can start inhalation with ‘m’ sound. It is higher and more difficult to create but very beneficial and comes with practice. Again the sound should be slow and controlled, without strain. Ujjayi is a good alternative to the bhramari inhalation and can be substituted, or bhramari exhalation can be practiced with a normal inhalation.
- Mental tension, anxiety, anger, stress.
- Insomnia, especially when done before bed
- Strengthens the throat and voice, useful for any throat problems
- High blood pressure
- For healing of body tissue after operation, useful postnatally
- Improves hearing
- Useful to practice postnatally when soothing a baby
- Allows one to becomes more introverted.
- Useful preparation for meditation.
- Can be helpful during labour
- Stimulates the parasympathetic nervous system, inducing muscular relaxation
- Good for the thyroid’
- increases psychic sensitivity and awareness of subtle sound vibrations which is useful for Nada Meditation
Precautions & Contra-Indications
- Severe ear infections