How to do Bee Breathe for Focus and Calm

Updated: Jun 13

by Josette Aggarwal


Bhramari or bee breath is a breathing technique that gets its name from the black Indian bee called bhramari. It is effective at calming the mind quickly and releasing agitation, frustration, anxiety and anger. The exhalation in this pranayama sounds like a bee.


Steps

  1. Sit with your back straight, in a quiet space (crack a window if you can)

  2. Close your eyes with a gentle smile on your face.

  3. Place your index fingers on the bump of cartilage between your cheek and ear (this body part is actually the tragus!).

  4. Take a deep breath in through your nose, and as you exhale make a humming sound, gently pressing the cartilage. You can keep the cartilage pressed or press it in and out with your fingers.

  5. You can make a low-pitched sound but it’s a good idea to make a high-pitched one for better results.

  6. Inhale again and continue for 5-9 breaths.

  7. Close your eyes for a few minutes and observe the sensations in your body and the quiet feeling within.

You can also practiced bhramari lying on your back or on your right side. While practicing lying down, don’t worry about putting your index fingers on your ear. Relax your arms by your sides and just make the humming sound. You can practice it 3-9 times a day.


Some additional benefits include:

  • Relieves headaches

  • Reduces throat ailments

  • Improves concentration and memory

  • Builds confidence

  • Reducing blood pressure

Precautions

  • Make sure you're not putting your finger inside your ear but on the cartilage.

  • Don’t press the cartilage too hard. Gently press and release.

  • While making the humming sound, your mouth should be closed.

  • It’s recommended not to do this on a full stomach.

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