Bhramari (Humming Bee)
4-0-8-0
How to Practice
Inhale slowly through the nose for 4 counts. On the exhale, close the lips and hum like a bee for 8 counts — let the vibration fill the skull. Keep the jaw relaxed.
Tips
Let the hum be steady and soft — this is not about volume.
Feel the vibration in the face, jaw, and skull.
If uncomfortable, shorten the hum; do not force.
Safety Notes
- • Stop if dizzy.
- • Avoid if you have an acute ear infection.
About This Practice
A humming breath that vibrates the skull and soothes the nervous system. The exhale hum activates the vagus nerve. Widely used for anxiety, insomnia, and racing thoughts.
How to Practice
Inhale slowly through the nose for 4 counts. On the exhale, close the lips and hum like a bee for 8 counts — let the vibration fill the skull. Keep the jaw relaxed.
Tips
Let the hum be steady and soft — this is not about volume.
Feel the vibration in the face, jaw, and skull.
If uncomfortable, shorten the hum; do not force.
Precautions
Stop if dizzy.
Avoid if you have an acute ear infection.