Bee Breath/ Bhramari Breath For Clarity & Focus

Find your steady ground. This breathing and humming practice helps regulate your nervous system, quiet the mind, and restore a sense of calm from the inside out. It also increases mental focus and clarity.

Transcript

This exercise is called Brahmari or the humming breath or the humming bee breath. This one requires a few different things. We position our hands and our arms in a certain point where our index fingers are blocking our ears. So we're closing our ears so we can hear the sound and the vibration in our skull and our head more clearly. It also requires a breathing technique where you breathe out much longer than you breathe in. So as you know or may know by now that triggers your parasympathetic nervous system via the vagus nerve and brings a state of deep calm very quickly. Additionally, We make a vibrating noise. In this exercise, It should sound like a female honey bee, As my teacher says, And not a mosquito, And not a male humming bee, But a female, Somewhere in the mid-range. You and you're extending that breath out, That humming sound, As long as you have air. You'll be using your diaphragm, Just instinctively, Your main breathing muscle to control that exhale so it's as smooth as possible and as long and sustained as you can. Now all of this is happening at once. Your eyes are closed and you're focusing in your head on the vibration of sound. So beyond this stimulating parasympathetic nervous system and calming you deeply and quickly, This exercise is going to bring very quick mental clarity. You can imagine that white noise, That humming vibration sound is just clearing and balancing all the extraneous thoughts, Worries, Concerns. It's like a gentle reset for your mental state. So we do this about three times in a row. You inhale deeply, Have everything in place, Make the sound concentrating as long as you can. And then release. Take a natural in and out breath. And then do the next. So you'll need to take that natural breath in between. Sit up tall and straight. I'm going to show you one round and I want you to see exactly what it looks like, Hear it, See my body position, And kind of get a sense of the timing that you will work towards. And then we'll do three together, Okay? So I'm going to sit up straight. And breathing in, Blocking the ears. So that was one. You see I take a natural breath at the end there before I inhale and go into the second one. So let's try three together. Sit up tall, Breathe in, Block the ears and focus. Breathe in. Breathe in. And rest. Eyes stay closed. Breathing normally. Focus on any remaining residual vibration or sound. And let your eyes come open and come back into the space. So as you're practicing and learning this humming bee brahmari technique you'll want to find a place to you'll feel yourself adjusting these fingers find the place where you can block as much sound as possible. So all of your focus is inward and you hear and feel that vibration the most strongly. And you'll also learn over time, The second, The third, The fourth, The fifth, If you do that many, They get longer and smoother because the diaphragm is warming up and it's able to extend that nice, Consistent, Smooth exhale even longer. Make sure you always sit at the end and focus on the effects.