Welcome to this humming breath practice for calm and self-expression.
My name is Rachel and I'm going to be your guide for the next few minutes together.
Before we begin find yourself a comfortable space somewhere that you won't be disturbed and somewhere that you can build a sense of safety as this practice can be quite vulnerable.
This practice is called humming breath or bee breath and it is a powerful way to soothe the nervous system and to free your voice.
And for many sensitives or people who lack self-trust or feel overwhelmed the throat is often a place of holding.
We swallow the words to keep the peace,
We swallow silence to stay composed and we've learned to quiet our truth so we don't seem too much.
And this tightness in the throat and the heaviness in the chest is the body's way of saying that there is energy to move and to work through,
To release.
And the humming breath is the most natural way to do this.
It stimulates our vagus nerve and it calms our heart rate.
It lowers stress and invites you back into a space of balance.
It's like we're awakening our inner voice and tapping into our inner expression.
So let's begin.
If you're not already find a comfortable seated position sitting upright but relaxed which allows the energy to travel through the body with no restriction.
Let your shoulders drop away from your ears and if it feels safe close down your eyes.
And take a deep breath in through your nose and a long exhale through the mouth noticing the vibrations on the sigh and taking this a few more times to help you ground into this space.
Allowing your body to unwind,
Allowing the pressures to lift and feeling the support of the cushion or chair beneath you knowing that you are being supported and held in this space together.
Knowing that you don't have to do anything or be anything you can simply be.
And bring one hand to your heart and one hand to your belly.
Just begin to notice the breathing how it naturally shows for you.
Noticing where the breath is easy and noticing where the breath is stuck without drawing conclusions or criticism just simply being aware.
Continue just to focus on your breathing naturally for a few more moments.
And the humming breath also known as brahmari breath in yoga is a simple technique where you breathe in through the nose and as you exhale you gently hum like the sound of a low humming bee that you might hear on a summer's day.
And the vibration travels through all areas of your body and creates movement and flow.
It releases stored tension and energy in the jaw and allows you to feel connection with your voice and your throat chakra.
And just know that you don't need to force the sound any humming is enough.
So let's begin this practice.
Just taking a slow breath in through your nose filling up your belly first.
And as you exhale gently close your lips and hum.
Your humming can go on as long as is necessary until all the air is released.
You might like to cover your eyes with your hands and close your ears with your thumbs if that is something that you have practiced but it is simply enough to simply close down the eyes and practice with me in this way.
And inhale a nice deep long breath in through the nose and exhaling to hum once more.
Keep going in your own rhythm for your own time.
Just noticing where you feel the vibration of the hum.
Notice the feelings and perhaps gently the thoughts that arise and let them move through you.
If there is a blockage or resistance in the throat just allow yourself to explore this.
Perhaps some emotion will come up.
If you've been quietly suppressing your voice this might be quite tricky so I encourage you to come back to this practice time and time again to build consistency.
With each round allow your hum to become slower and softer and deeper and let the sound of the vibration and the sensation of the vibration to connect you to the present moment.
And keep practicing and keep flowing with this breath.
Inhaling through the nose and humming.
You might like to imagine the vibration like ripples running down the spine through into the belly and into the legs.
You might begin to notice the warmth and the tingling sensations that emerge.
Honor them all and every emotion.
Keep going for a few more rounds in your own time.
And remembering there is no force or right way of doing this.
It is simply a practice of returning to yourself and returning to the sensations in the body that allows you to build safety and now let that final hum just release into silence sitting in the echo of your own vibration and power.
Notice what has shifted.
Maybe there's a calm buzz under your skin maybe your breath feels slower your heart softer and just take a deep breath in through your nose and an exhale through your mouth gently placing one hand on your throat not to force but to connect feel the warmth of the hand on your throat repeating it is safe for me to feel it is safe for me to express it is safe for me to breathe and just remembering that your voice is an extension of your nervous system it tells the world how safe you feel in expressing yourself or how guarded you are and each time you come back to this practice you tone your vagal nerve and you teach your body that it is safe to be you and express your needs you can practice this whenever you feel anxious or overstimulated or unable to find the words thank you so much for practicing with me today please come back to this practice and build consistency with it.
If you haven't already joined me please join me in my nervous system reset course for sensitive souls I'll be sharing more practices like this and valuable insight into regulating your sensitive nervous system with all my love,
Rachel
