← EXERCISE LIBRARYPranayama
Humming Bee Breath
BhramariA long nasal exhale carried on a steady hum, with the ears optionally closed. The hum mechanically extends the exhale and gives a clear sensory focus.
- 01Sit upright with the lips closed, teeth slightly apart and jaw loose.
- 02Optionally rest the index fingers on the tragus of each ear to lightly close the ear canals, with the elbows relaxed rather than winged high.
- 03Inhale through the nose for a count of 4.
- 04Exhale through the nose while humming on a low, even pitch until the breath runs out comfortably, usually 8 to 12 seconds.
- 05Complete 7 to 9 rounds, keeping the pitch and volume identical from the start of the hum to the end.
- 06Finish by lowering the hands and sitting in silence for 30 seconds before opening the eyes.
- 01Low pitch, low volume — steady is the goal, not loud.
- 02Fingers rest on the ear cartilage. Never push anything into the ear canal.
- 03Same note from first second to last.
- 01Pressing hard into the ears, which is uncomfortable and unnecessary — light contact is the whole intent.
- 02Humming at high volume, which strains the vocal folds and shortens the exhale rather than extending it.
- 03Letting the pitch fall away at the end as the breath runs out, which means you started with more air than you could sustain.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.