Short Anxiety Relief Technique

Release tension and welcome relaxation in this short breathing meditation. Bhramari pranayam, or bee breath, helps to soothe the nervous system, and connect us with the deep stillness that resides inside.

The length of your exhalation may not match the guidance. Breathe at a pace that feels good for your body.

Contraindications include: pregnant or menstruating women, those with extremely high blood pressure, epilepsy, chest pain, or an active ear infection.

Binaural beats by Music of Wisdom

Transcript

Welcome to this short anxiety relief practice based on the yogic breathing technique Brahmari Pranayam,

Also known as Bee Breath.

Traditionally we would use mudras or hand gestures,

However for today we will focus on the breathing alone.

I invite you to find a comfortable seated position if possible.

Roll the shoulders up,

Back and down a couple of times.

Gently touch the tongue to the roof of the mouth just behind the upper teeth,

Allowing the jaw to relax and the energy to flow in a cyclical manner up and down the spine.

Allow the eyes to close.

Take a slow deep breath in.

Exhale slowly and completely.

For this breathing technique we will take a deep breath in and then hum on the exhalation until all of the air has been expelled.

If you find that your breath is a little short,

Humming louder is a helpful way to find the full length of the exhalation and the sound of the humming.

Let's take a slow deep breath in together and begin.

Face and shoulders are relaxed.

Allow the body to be still and relaxed at the same time.

Feel the ease of the breath,

The softening of the body.

I invite you to practice another round or listen to this recording again or stay in this silence for as long as you wish.

Whenever you feel ready to,

Slowly open the eyes.

Thank you for sharing your practice with me,

All my love.

Reviews

This short exercise brought about a sense of calming that began shortly after the first breath/hum. I am shocked at how fast that calmed my nerves. I will be trying to use and incorporate this practice everyday.

It was lovely, thank you!

Thank you, this really helped. I'll come back to it as often as needed.

Most wonderful.

Amaizing, 🙏 Namaste💚

Love this! Thank you for your gift❤️
So relaxed and feeling at peace after this short session. Looking forward to exploring more of your practices!

Wonderfull 💜 Thank you for sharing this session 🙏 💜

Thank you for this meditation practice! It's very helpful and a good one to make a part of my regular meditation.

Great voice, wonderful practice. I was struggling this morning — nervous system has felt so overstimulated with kids home from school for the summer — this was an amazing trick and one I’ll definitely bookmark and use more. The teacher’s voice is wonderful, sound quality top notch. Highly recommend.

This was an amazing experience! The deep breathing with humming was so beneficial and kept me rooted in that moment. I especially needed this today

Incredible! What a powerful yet short practice, thank you so much🥰

🙏🏻🙏🏻💫💫

Thanks Selena for your quick reminder of how relaxing bumblebee breathing is 🐝

Thank you for this. Grounding. Will return to this one.

Very effective, thank you 🐝🙏

That was beautiful! It was so calming and peaceful and good for my soul! Thank you!

Wonderful! I love this! Thank you dear Selena!🙏🏻❤️

Thank you 🙏