Pranayama For Deep Relaxation And Sleep

This 13-minute guided Bhramari (bee breath) pranayama practice uses gentle humming to calm the mind and soothe the nervous system. The vibration of the breath helps stimulate the vagus nerve, supporting relaxation and easing mental tension.

Ideal for winding down before sleep or creating a moment of stillness in your day. You will be guided to slow your breath, soften your body, and settle into a deeper state of ease.

Transcript

This is a guided Brahmaripranayama or Bee Breath practice. It's a breathing practice using sound vibration to stimulate the vagus nerve and support deep relaxation and sleep. My name is Jade and I'm your embodiment guide. Begin by finding a comfortable position lying down on your bed, Allowing your body to feel fully supported by the surface beneath you. You can close your eyes or soften your gaze. Bring your awareness to your breath. Take a deep inhale through your nose, Expanding your belly, Your ribs and your chest. And slowly exhale, Sighing out your mouth, Drawing in your chest, Your ribs and your belly. Repeat this a few times in your own pace, Slowly inhaling through your nose and exhaling, Sighing out through your mouth. On your next exhale, I want you to try and gently hum like the sound a bee makes. Your tongue is gently pressing the roof of your mouth. Your lips can be closed or slightly open, Vibrating against each other. That's what the exhales will be like in this breathing practice. Now, Let's get into the pranayama. We'll begin a structured practice of 10 rounds per set for three full sets. Each round consists of an inhale through your nose and a long steady exhale with a humming sound. If the pace feels too fast, You're welcome to slow it down, Counting the breaths in your own mind, In your own time and in your own pace. We're going to take breaks between each set. I'll be guiding you through this. Let's begin with set number one. Slowly inhale through your nose. Now exhale with a gentle humming sound. Inhale through your nose. And exhale humming, Allowing vibration to fill the throat, Your head, And your chest. Inhale deeply. Exhale completely with your humming sound. Inhale deeply. Exhale completely with your humming sound. We'll do a few more. Breathing in your own pace, Taking a deep inhale. Exhale humming. Exhale humming. And pausing after the 10 rounds. Allowing yourself to return to a natural breathing rhythm. Let the body absorb the vibrations. Releasing the humming sound for now. And just noticing any sensations that might be present. Let's continue with set number two. Inhale through your nose. And exhale humming. Inhale through your nose. Filling up your whole body. And exhale with the humming. Allowing your exhalations to be slightly longer than the inhales. Inhale through the nose. Exhale with your humming. Inhale. And exhale. Exhale humming it out. Noticing the vibrations. Exhale allowing vibrations to fill the throat, Your head, Your chest. We'll do a few more. Inhale through the nose. Exhale humming. Inhale. Exhale. Inhale deeply. Exhale completely. Last one. Inhale through the nose. And exhale humming it out. This time allowing the vibration to be softer, More internal with less effort. Return to your natural breathing rhythm, Releasing the humming. Take a few moments here just to notice the sensations present in your body. Got one more set. Inhale gently through your nose. Exhale humming with minimal effort, Allowing the sound to almost dissolve into silence. Inhale through your nose. And exhale humming. Inhale deeply. Exhale completely with your humming sound. Inhale deeply. Exhale completely. Inhaling gently. Exhaling humming out. Take a deep inhale, Filling up your whole body. And exhale humming. Noticing the vibrations on your lips, Your mouth, Your throat, Your chest, Your head. Now allow the final exhale to be long and silent. Releasing the humming, Only breathing naturally here. Notice the sensations in your body, The vibrations and anything else that might be present. Let it all settle in. Allowing your breath to return to its natural rhythm. Feeling the weight of your body sinking into your bed or the space beneath you. Allowing yourself to drift away.