‘Touch your tongue to the upper palate’: Shilpa Shetty shows how to ace Bhramari

What is Bhramari?

Anadi Sharma, a yoga expert and alternative healer, told indianexpress.com 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.

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 psychologist 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 by 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:

• 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.