What is bhramari?
“Hum your way to harmony,” says Shilpa Shetty as she shares her go-to method for blending breathwork and yoga. As an avid yoga enthusiast, the Bollywood actor constantly experiments with stretches and breathing techniques to achieve the best results from her practice. In a recent Instagram video, she demonstrated how to perform Bhramari.
“Close your ears, and your eyes, and shut yourself from the outside world. Look within, touch your tongue to the upper palate. Take a deep breath in and do the humming sound,” Shetty narrated throughout the video.
What is Bhramari?
Anadi Sharma, a yoga expert and alternative healer, told that Bhramari is a powerful yogic breathing technique and one of the simplest ways to calm the mind. “You close your ears with thumbs, eyes shut, back straight and then take a slow breath in, and as you breathe out, you create a soft humming sound like a bee. Feel the sound move through your head and chest. Try this a few times and you’ll notice a calmness settling in,” he explained.
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Adding that the benefits of Bhramari are many, he continued: “It helps regulate emotions, reduces anxiety and helps with depression. With regular practice, it sharpens concentration, clears mental clutter and brings emotional balance. Bhramari also enhances oxygen flow to the brain, improves blood circulation and helps regulate blood pressure.”
Focus on the vibration rather than the volume, feel like an internal sound bath. (Source: Freepik)
Neha Cadabam, senior psycholog and executive director at Cadabams Hospitals, concurred, adding that humming can influence the autonomic nervous system, promoting relaxation and a calming effect. This occurs because it regulates breathing and increases nitric oxide levels, which have been shown to enhance blood flow throughout the body and lower blood pressure.
Cadabam shared that humming contributes to relaxation stimulating the vagus nerve, which runs from the brain throughout the body, influencing heart rate, digestion, and mood. In fact, the steady, rhythmic nature of humming can help quiet the mind. “The vibration from humming helps the body relax, which can be particularly beneficial before sleep as it helps ease the transition into deeper sleep states,” she said.
What to keep in mind
Sharma pointed out a few things to remember when starting this practice:Story continues below this ad
It is better to practice with a light stomach.
Focus on the vibration rather than the volume, feel like an internal sound bath.
Make the hum sound soft, not forced, to avoid straining the breath.
If you have ear pain, a heavy cold, or dizziness, avoid these activities during those times.
Start with 5-6 rounds and add more once it feels easy.
However, Cadabam reminded that it cannot replace adequate sleep and rest, and thus should be used as a supplementary tool to improve overall functioning. In case of experiencing anxiety or chronic cases of nervous system dysregulation, people should seek medical supervision instead of resorting to such temporary techniques.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
