Hello,
Welcome back.
I'm so glad you're here.
If your nervous system has been running on high today,
If your mind feels busy,
Or you just need a reset.
This practice is for you.
We're doing Burmari.
Also known as bumblebee breath.
It's one of my favorites because it works fast.
And the science behind it is fascinating.
The humming sound you create directly stimulates You're a Vegas snark.
The master switch of your rest and digest system.
Let's give it a try.
Find a comfortable seat.
Sit up tall.
Let your hands rest on your thighs and gently close your eyes.
Take one big breath in through your nose.
And let it all go through your mouth.
Now bring your awareness to your jaw.
Let it soften.
Unclench your teeth.
Just let there be a little space between your upper and lower molars.
This is how Bramari works.
You'll inhale slowly and fully through your nose.
And then as you exhale,
You'll close your lips and make a gentle humming sound.
Like a bee.
A soft,
Steady hum is perfect.
Once you find your rhythm,
You can place your index fingers lightly over your ears.
To block out external sounds.
And draw the vibration inward.
This isn't required,
But it deepens the experience.
Let's begin.
Take a slow breath.
Deep breath in through your nose.
Now close your lips.
And as you exhale,
Hum.
Breathe in again.
Slowly and fully.
And hum it out.
Feel that vibration in your chest,
Your throat.
The top of your skull.
With every exhale,
Your vagus nerve is receiving the signal,
It's safe,
It's okay.
You can soften.
Breathe in.
And harm it out.
Notice if your jaw has softened.
Notice if your shoulders have dropped even just a little.
Keep going.
Breathing in.
And hump.
Mmm.
Hmm.
You're doing beautifully.
Two more rounds.
Breathe in.
And hum it out.
Aum.
You Last one,
Make this one count.
Fill your lungs completely.
And let this exhale be the longest most releasing one yet.
Let your breath return to its natural rhythm.
Just notice how you feel right now compared to when you started.
That shift.
You feel.
That's your nervous system responding.
That's your body remembering.
That it knows how to find calm.
Ramari is something you can come back to anytime.
Even just two or three rounds when you're feeling overwhelmed or anxious.
Your breath is always with you.
Thanks so much for practicing with me today.
If this helped you,
Share it with someone who might need it.
You never know whose day you might change.
I'll see you in the next one.
Take good care.
