Steps to do it:
-Sit in a cross-legged position on a flat surface on a mat and plug your ears with both the thumbs and place the index fingers over the eyebrows
-Place the middle fingers on your eyes, ring fingers at the base of your nostrils and rest your little fingers on your cheeks
-Inhale with both the nostrils, exhale slowly and start making a humming sound like a bee
-Keep breathing and humming for the next 2-3 minutes
-Slowly relax, take your hands down and keep your eyes closed for 5 minutes
-Feel the energy flowing in your body and open your eyes with a smil
Benefits of Bhramari pranayama (bee breath)
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Instant way to relieve tension, anger and anxiety. It is a very
effective breathing technique for people suffering from hypertension as
it calms down the agitated mind.
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Gives relief if you're feeling hot or have a slight headache
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Helps mitigate migraines
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Improves concentration and memory
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Builds confidence
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Helps in reducing blood pressure
Points to note while doing Bhramari pranayama (bee breath)
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Ensure that you are not putting your finger inside the ear but on the cartilage.
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Don’t press the cartilage too hard. Gently press and release with the finger.
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While making the humming sound, keep your mouth closed.
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You can also keep your fingers in Shanmukhi mudra (hand position)
while doing this pranayama. To sit in Shanmukhi mudra, gently place your
thumbs on the ear cartilage, index fingers on the forehead just above
the eyebrows, middle fingers on eyes, ring fingers on nostrils and the
little fingers on corners of your lips.
Contraindications
None. Once this pranayama is learnt correctly from a yoga teacher, anyone from a child to an elderly person can practice this pranayama. The only pre-requisite is that this pranayama should be done on empty stomach.