Bhramari Pranayama (Bee Breath): Benefits and Steps

What is Bhramari Pranayama?

Bhramari Pranayama, literally, “bee breath,” is a tranquil and powerful yogic breathing technique that makes the sound of a humming bee. This exercise is very applicable to ease stress, pain, anger, restlessness, and support better sleep. It may also help in improving perception regarding hearing.
To practice, one can sit comfortably in sukhasana, close the eyes with three fingers, place the thumbs on the tragus, and form Shanmukhi Mudra. This humming sound supports concentration and creates a balance of the mind and body. Bhramari Pranayama nourishes the inner self and is perfect for beginners. Let’s explore the benefits, variations, precautions, and tips for practice.

What are the Benefits of Bhramari Pranayama?

Besides mind and body relaxation, below are the some benefits of Bhramari Pranayama:

• Helps Provide Better Sleep Quality
• May Help Improve Hearing Sensation
• Supports Reproductive health in women
• Helps Ease Nasal Congestion
• May Help Manage Throat Irritation
• Helps Calm Mind 
• Supports  Concentration and Memory
• Complements Advanced Yoga Poses
• Spiritual Benefits of Bhramari Pranayama

1. Helps Provide Better Sleep Quality: Incorporating Bhramari Pranayama into your evening routine can lead to a more restful and deep sleep. By relaxing brain, it effectively reduces symptoms associated with insomnia, promoting a peaceful sleep.
2. May Help Improve Hearing Sensation: Bhramari Pranayama focuses on the buzzing sound, which stimulates the ears. This practice can contribute to increased auditory perception.
3. Supports Reproductive health in women: This practice aids in reducing the issues related to the reproductive system. It helps regulate hormones to regulate menstrual cycles and address issues related to irregular periods. It can also reduce the frequency of menstrual cramps and discomfort associated with menstrual periods.
4. Helps Ease Nasal Congestion: The controlled breathing in Bhramari Pranayama may help reduce nasal congestion. If you have allergy, sinus issues or cold, this pose may help reduce your discomfort.
5. Helps Manage Throat Irritation: The gentle humming sound produced during Bhramari Pranayama soothes the throat. It may help reduce irritation in the throat.
6. Calms Mind: This yoga pose acts as a stress-buster, releasing tension from the body. The calming effects of this yoga contribute to a more composed and balanced state of mind.
7. Supports Concentration and Memory: The calming influence of Bhramari Pranayama on the mind helps enhance focus and memory. By soothing the nerves, it creates an environment conducive to improved concentration.
8. Complements Advanced Yoga Poses: When combined with daily yoga poses, Bhramari Pranayama helps maintain energy balance. After the body is warmed up with yoga, this pranayama helps it cool down, preparing it for more advanced poses and ensuring a harmonious practice.
9. Spiritual Benefits of Bhramari Pranayama: This yoga practice also helps promote inner peace and helps resolve emotional disturbances. It can help you eliminate negative and irrational thoughts.

Read Also: Benefits of Hanumanasana

Bhramari Pranayama Steps: How to Perform Bee Breath

Incorporating Bhramari Pranayama into your routine can promote relaxation, focus, and mental clarity. Here’s your easy guide to practice Bhramari Pranayama according to Hathayoga.

1. Sit comfortably in a meditation pose like siddhasana, sukhasana, or padmasana. Keep your spine straight, pay attention to your natural breath, and relax your body.
2. Close your eyes, relax your facial muscles, and slightly tilt your neck upward. Focus on breathing through both nostrils.
3. Close the ears through the index or middle fingers by pressing the middle outer part of the ear ligament into the ear hole
4. Keep the ears closed and exhale, making a deep soft humming sound
5. Concentrate on the sound, keeping it low pitched
6. When exhalation is complete, lower the hands to the knees and breathe in slowly
7. Continue to practice in the same way, performing ten to twenty rounds
8. When completed, keep the eyes closed and listen for any subtle sounds.
9. Bhramari Pranayama is often done at the end of a yoga session. Afterwards, relax your body completely in Savasana to restore the balance between your body and mind.

Variations in the Practice of Bhramari Pranayama

• Inhale while creating a deep, resonant sound resembling that of a male bee and exhale with a gentler, high-pitched hum similar to a female bee.
  
• Produce the humming bee sound only during exhalation for focused breath control.
  
• Experiment with different humming tones such as “mmmm,” “nnnnn,” or a nasal “ng” to explore subtle vibratory effects.
  
• Include antar kumbhaka (breath retention after inhalation) to intensify internal awareness.
  
• Add bahya kumbhaka (breath retention after exhalation) along with mahabandha (combination of all three bandhas—Mula, Uddiyana, and Jalandhara) for advanced practice.
  
• Practice with ears gently sealed using the thumb or index finger to limit external stimuli.
  
• Modify by using the index and middle fingers to press the outer ear cartilage toward the earlobe to reduce external sound input.
  
• Integrate Shanmukhi Mudra by closing the senses (eyes, ears, nostrils) lightly for inward focus.
  
• Combine Shanmukhi Mudra with Mula Bandha (root lock) to enhance pranic engagement and meditative stillness.

What are the precautions of Bhramari Pranayama?

Here are a few precautions to consider when initiating bhramari pranayama yoga:

1. Migraine Concerns: If you have migraines, it’s best to avoid Bhramari Pranayama. If you still want to try, do it with your eyes open and under the guidance of a yoga instructor.
2. Heart Problems: If you have a heart condition, practice Bhramari Pranayama for a shorter time. Reduce the buzzing sound “Hmmmm” to minimise strain.
3. Empty Stomach: Practice this yoga on an Empty Stomach. Ensure you haven’t eaten recently before starting the practice.

By following these simple precautions, you can enjoy the benefits of Bhramari Pranayama while taking care of your specific health considerations. Always prioritise your health during any yoga practice.

Tips for Practising Bhramari Pranayama

• Pay attention to your natural breath before starting. Once ready, focus on breathing through both nostrils. This sets the foundation for the humming breath in Bhramari Pranayama.
• Create the buzzing sound, “Hmmmm,” slowly and in control. Avoid putting too much pressure on your chest and lungs. Let the sound be rhythmic and pleasant for a soothing practice.
• After each round, close your eyes and sit in silence, paying attention to the echoes of the humming sound within. Embrace the stillness to experience the calming effects of Bhramari Pranayama.
• Prepare yourself for Bhramari Pranayama with gentle stretching poses such as sukhasana (easy pose), padmasana (lotus pose) or siddhasana (adepts pose), marjarasana (cat-cow pose), bhujangasana (cobra pose), and ujjayi pranayama (victorious breath). These poses will help you centre yourself before starting pranayama.
• Practice counterpose after Bhramari Pranayama. These counter poses include balasana (child’s pose), shavasana (corpse pose),nadi shodhana (alternate nostril breathing), and sheetali pranayama (cooling breath). It will help neutralise your body after performing padmasana. These poses will let you absorb the benefits of the pranayama practice.

For optimal results, try practising Bhramari Pranayama for longer periods. Include this yoga posture in your routine after doing yoga poses.

Takeaway

Bhramari Pranayama can be a beneficial yoga pose for stress, pain and restlessness. It supports a sense of relaxation in the brain, aiding better sleep. This yoga pose can help ease nasal congestion and throat irritation and support hearing perception. Additionally, it supports women’s reproductive health. Prepare yourself for Bhramari Pranayama with gentle yoga poses and end your session with counter yoga poses to retain body balance. However, if you have any migraine or heart issues, it’s better to seek guidance from the doctor before attempting this pose.

Frequently Asked Questions (FAQs)

Disclaimer:

The information provided in this article is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional before practising any pranayama or making any changes to your health routine.

References

1. Kuppusamy, M., Kamaldeen, D., Pitani, R., Amaldas, J., & Shanmugam, P. (2017). Effects of Bhramari Pranayama on health – A systematic review. Journal of Traditional and Complementary Medicine. Advance online publication. https://doi.org/10.1016/j.jtcme.2017.02.003 
2. Trivedi, G. Y., & Saboo, B. (n.d.). Bhramari Pranayama – A simple lifestyle intervention to reduce heart rate, enhance the cardiovascular response … [PDF]. Europe PMC. Retrieved June 25, 2025, from https://www.ijpp.com/exploring-the-health-benefits-of-bhramari-pranayama-humming-bee-breathing-a-comprehensive-literature-review/
3. Niroula, B. (2023, September). The effects of Bhramari Pranayama on stress reduction, cognitive function, and sleep quality. Retrieved from https://doi.org/10.31219/osf.io/zw59y