Bhramari Breathing
The humming breath that activates your vagus nerve instantly
Bhramari pranayama takes its name from the Indian black bee (bhramari). The technique is simple: you hum during the exhale. That's it. But the simplicity belies powerful neurological effects. The vibration created by humming stimulates the vagus nerve directly through the laryngeal branch, producing one of the fastest parasympathetic responses of any breathing technique.
A 2018 study published in the International Journal of Yoga found that bhramari practice significantly reduced heart rate, blood pressure, and state anxiety after just 5 minutes. The humming creates a resonance frequency in the nasal passages and sinuses that increases nitric oxide production by up to 15-fold (Weitzberg & Lundberg, 2002). Nitric oxide is a vasodilator — it opens blood vessels, reduces blood pressure, and enhances oxygen delivery.
To practice: sit comfortably with eyes closed. Take a full inhale through the nose. Exhale slowly while making a steady humming sound (like a bee) with the mouth closed. Feel the vibration in your face, skull, and chest. The exhale should last 8-15 seconds. Optionally, place your index fingers gently on the tragus of your ears (the small flap) to enhance the resonance. Five to ten rounds is a standard session.
Benefits
- Fastest vagus nerve activation of any breathing technique — humming vibrates the laryngeal branch
- Increases nasal nitric oxide production by up to 15x (Weitzberg & Lundberg, 2002)
- Reduces blood pressure and heart rate within 5 minutes (IJY, 2018)
- The humming creates a focus anchor — nearly impossible to ruminate while buzzing
- Effective for tinnitus management — the humming frequency can mask or reduce perception
Frequently Asked Questions
How do you do bhramari breathing?
Close your eyes. Inhale fully through the nose. Exhale while humming with the mouth closed — like a bee buzzing. Feel the vibration in your face and chest. Optionally cover your ears with your fingers for deeper resonance. One exhale is one round. Do 5-10 rounds.
Does bhramari help with tinnitus?
Many practitioners report reduced tinnitus perception during and after bhramari practice. The humming generates a competing sound signal and the nitric oxide boost improves local blood flow. It's not a cure, but it's a zero-risk intervention worth trying. Consult an audiologist for persistent tinnitus.
Can I do bhramari at work?
The audible humming makes this technique less discreet than silent breathing exercises. However, you can practice a very soft hum that's barely audible, or find a private space. Some people practice in their car before meetings. The effect is proportional to the intensity of the hum.
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