Bhramari, humming bee breath
Bhramari takes its name from the Indian black bee, whose buzz it imitates. You breathe out with a low hum, mouth closed: a very simple practice that many people choose to settle down.
- ภรามรี · Bhramari
- Short (6 s) · 5 breaths per minute
- Classic (8 s) · 4.3 breaths per minute
- Long (12 s) · 3 breaths per minute
When your mind keeps racing, in the evening or after a busy day.
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ภรามรี · Bhramari
Bhramari, humming bee breath
A low hum on the exhale that settles you very quickly.
When to practise
When your mind keeps racing, in the evening or after a busy day.
Bhramari, humming bee breath
Get comfortable, then press Start.
Planned length: 3:02
Step by step
- Sit up straight, eyes closed, jaw relaxed, lips together and teeth slightly apart.
- Rest your index fingers on the small flap of cartilage in front of each ear (the tragus), without pushing into the ear.
- Breathe in deeply through the nose.
- Breathe out slowly while making a low, steady 'mmmm', like a bee, until the breath runs out.
- Relax for a moment, then start again. Match your voice to the guide sound if it is on.
Cues
- • Aim for a low, comfortable sound rather than a loud one.
- • Feel the vibration in your head and face.
What we know
- Many practitioners describe a quick sense of calm; a systematic review, however, rates the available studies as very low quality.
- Humming lengthens the exhale, which slows the breathing rate without effort.
Contraindications
- • Ear infection or ear pain: practise without closing the ears.
- • Do not practise lying down. During pregnancy, keep the sound soft and effortless.
My practice
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Your sessions from the last seven days will show up here.
These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Step by step
- Sit up straight, eyes closed, jaw relaxed, lips together and teeth slightly apart.
- Rest your index fingers on the small flap of cartilage in front of each ear (the tragus), without pushing into the ear.
- Breathe in deeply through the nose.
- Breathe out slowly while making a low, steady 'mmmm', like a bee, until the breath runs out.
- Relax for a moment, then start again. Match your voice to the guide sound if it is on.
Cues
- Aim for a low, comfortable sound rather than a loud one.
- Feel the vibration in your head and face.
What we know
- Many practitioners describe a quick sense of calm; a systematic review, however, rates the available studies as very low quality.
- Humming lengthens the exhale, which slows the breathing rate without effort.
Contraindications
- Ear infection or ear pain: practise without closing the ears.
- Do not practise lying down. During pregnancy, keep the sound soft and effortless.
- Stop if you feel light-headed, get tingling or any chest discomfort, and return to normal breathing.
These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Frequently asked questions
- Do you close your ears during bhramari?
- The classic form rests the index fingers on the cartilage in front of the ears, without pushing in, to feel the vibration better. It is not essential: with an ear infection, keep your hands on your knees.
- What sound should you make?
- A closed-mouth 'mmmm', low, steady and comfortable. It does not need to be loud; the tool offers a guide sound to match your voice to.
- How many hums should you do?
- Five to ten are enough to start, about two to three minutes. You can go up to ten minutes if the practice suits you.