Humming Breath

This 5-minute breathing protocol guides you through the calming practice of Bhramari Pranayama, also known as Humming Bee Breath. Using gentle, vibrational humming on each exhale, this technique activates the parasympathetic nervous system, reduces stress, and quiets mental chatter. Ideal for moments of overwhelm, transition, or preparation for sleep, Bhramari Pranayama helps soothe the mind, regulate emotions, and bring you back into a grounded, present state—no experience needed.

Transcript

Hey everyone! Welcome to your five minute breathing protocol. Today we're going to do something called brahmari pranayama or humming breath. This is going to be a pattern that's done through the nose. So just normal inhales and on the exhale through the nose we're gonna hum. And the reason we're doing this one at the beginning of the year is because this practice has several physical, Mental, And emotional benefits. It reduces stress and anxiety, It improves focus and concentration, It balances your mind and your emotions, It enhances your respiratory health, Promotes better sleep, It stimulates the vagus nerve, It improves the sound and voice quality in your voice, And it creates a sense of inner peace. It also supports circulation, Sinus and ear health, And it's just all around really relaxing. And you know a lot of times we're go go go in the new year, We got to do all kinds of things, This that and the other, But today we're just going to take five minutes and practice this breath and then we'll get on with our year. So when you're ready I want you to find a comfortable position and do this seated or lying down just as long as you have access to breathe deep down into your diaphragm. You can shut the eyes, Put an eye mask on if you want, And I want you just to relax the jaw, The neck, The shoulders, The chest, And just breathe in your natural rhythm in and out through the nose. Not trying to control or do anything, Just spending the next five minutes with you and the breath. And as you continue to breathe in and out, After the next exhale I want you to inhale slowly through the nose, Filling all the way up, And on the exhale I want you to add a hum. Hum. Inhaling slowly, Filling up with good mechanics, Letting go of anything that came before this pattern and anything that will come after we're done, And then exhaling with that hum. Trying to elongate the exhale and exhaling the old stories, The things that no longer serve us with a gentle hum. And as you continue to breathe in this pattern on your own now, Feeling the ribs expand, The belly expand, Allowing yourself to become heavy in the spot that you're in, And noticing the vibrations in your nose, Mouth, And your throat. Turn to normal breathing through the nose, Or you can continue to inhale normally and then hum on the exhale. But as you do that, I want you to bring your awareness back to the spot that you're in, And really taking note of how you feel right now in this very moment. A little bit clearer, A little bit lighter, Ready to take on the day. And when you're ready, You can blink open the eye. And thank you for joining me for the first protocol of the new year. I hope you have a wonderful rest of your day, Week, Evening, Wherever you're at. And until next time, Thanks for joining me today for your five-minute protocol.