Brāhmarī Prānāyāma: History, Practice & Benefits.
Brāhmarī Prānāyāma, also known as "Humming Bee Breath," is a calming and meditative breathing technique from yoga.The name comes from the Sanskrit word bhrāmara, meaning "black bee," because the practice involves creating a low-pitched humming sound on the exhale, which resembles the buzzing of a bee.
This practice is highly regarded for its ability to soothe the nervous system, quiet a busy mind, and promote a state of deep relaxation.
Transformation of Goddess Brāhmarī
Roots in Classical Yoga Texts
Brāhmarī Prānāyāma is one of the various prānāyāma (breath-control) techniques described in classical yoga literature. The practice is most famously mentioned in the Haṭha Yoga Pradīpikā, a 15th-century Sanskrit text by Swāmi Svātmarāma. This text is considered a foundational treatise on Haṭha yoga, and it outlines various breathing exercises, postures (āsanas), and purification practices.
Within the framework of Patañjali's Yoga Sutras, an even older and more foundational text, prānāyāma, in general, is listed as the fourth of the eight limbs of yoga, which is a step toward sensory withdrawal (Pratyāhara) and concentration (Dhāranā), ultimately leading to meditation (Dhyāna).
The Significance of the "Bee"
The name "Brāhmarī" comes from the Sanskrit word bhrāmara, which means "black bee." This is not just a descriptive name for the sound; it has a symbolic and spiritual significance in Indian traditions.
Vibrational Sound: The humming sound is seen as a way to connect with the primordial vibration of the universe, or Nāda - the “un-struck” sound. In some traditions, the sound of the bee is associated with the divine, and by resonating with this sound, a practitioner can connect to higher states of consciousness.
Symbolism in Texts: Bees are a recurring symbol in Hindu mythology and ancient Indian texts. For example, in Vedic texts, the god Brahmā is sometimes depicted as a bee on a lotus flower. The humming sound of bees in spring is also said to invoke Kāmadeva, the Hindu god of love. The string on his bow is said to be made of honeybees.
The Goddess Bhrāmarī: There is also a mythological narrative about the goddess Bhrāmarī, an incarnation of the goddess Ādi Śakti, who took the form of a six-legged black bee to kill a demon named Arunāsura. This story symbolises the power of the divine feminine and the ability to conquer negative forces like anxiety and pain.
Evolution and Modern Popularity
While Brāhmarī Prānāyāma has been practiced for centuries as a spiritual and meditative tool, its modern popularity has grown due to scientific research and its application for health and wellness. The practice has been studied for its effects on:
The Vagus Nerve: The humming vibration stimulates the vagus nerve, which is a key part of the parasympathetic nervous system ("rest and digest" response). This explains its powerful calming effect.
Nitric Oxide Production: Modern research has shown that the humming can increase the production of nitric oxide in the nasal sinuses, which has benefits for blood circulation and respiratory health.
How to practice Brāhmarī Prānāyāma
Practicing Brāhmarī Prānāyāma using “śanmukhi mudra” (sealing off the “six gates”).
Find a comfortable position: Sit up straight in a quiet, well-ventilated space. You can sit on a yoga mat with your legs crossed or in a chair with your feet flat on the floor. Maintain a straight spine and relaxed shoulders.
Close your eyes and focus: Gently close your eyes and take a few normal breaths to settle yourself and bring your awareness inward.
Place your fingers: There are a couple of common hand positions (mudras) for this practice:
Simple version: Place your index fingers on the cartilage (tragus) of your ears and gently press to close the ear canals. This helps to block out external sound and amplify the internal vibrations.
Śanmukhi Mudra: This is a more advanced version where you use your fingers to close the "six gates" of the senses (see photo above). Place your thumbs over your ears, index fingers on your closed eyelids, middle fingers on the sides of your nose, and the remaining fingers on your upper and lower lips.
Inhale: Take a slow, deep breath in through your nose, filling your lungs completely.
Exhale with a hum: As you exhale, keep your lips gently sealed and produce a steady, continuous humming sound from the back of your throat, like the buzzing of a bee. You can vary the pitch of the hum, from low to high, to feel the vibrations in different parts of your head and chest. The key is to make the sound gentle and comfortable, not strained.
Repeat: Continue for multiple rounds, inhaling normally through the nose and exhaling with the humming sound. You can practice for a set number of breaths (e.g., 6-8 rounds) or for a set period of time.
Settle: After you've finished, lower your hands and sit quietly for a few moments, observing the calming effects and vibrations within your body.
Benefits of Brāhmarī Prānāyāma
The benefits of this practice are both physical and mental:
Calms the mind: It is highly effective for reducing stress, anxiety, anger, and frustration. The humming sound has a naturally soothing effect on the nervous system.
Improves focus and concentration: By quietening the mind, it can help improve focus and memory.
Enhances relaxation and sleep: The practice can help alleviate insomnia and prepare the body for restful sleep.
Lowers blood pressure: The calming effect on the nervous system can help to reduce high blood pressure.
Increases nitric oxide production: The humming sound has been shown to increase the production of nitric oxide in the nasal sinuses, which is beneficial for blood circulation and overall respiratory health.
Soothes the throat: The vibrations can help to soothe throat irritation.
Stimulates the vagus nerve: This practice helps to activate the parasympathetic nervous system, which is responsible for the body's "rest and digest" response.
Learning to teach Brāhmarī Prānāyāma
Brāhmarī Prānāyāma is one of a suite of practices students learn to teach in our Energy & The Yogic Body course. In this course we dive into the early history of Haṭha Yoga, discovering why Haṭha Yoga developed, what it was responding to, and how its practices came to dominate yoga through to modern times. Key to understanding this is learning the history of Haṭha Yoga, including the development of the “energy body” with its channels, cakras (energy centres), symbology and vital substances. For it is the energy body that the practices of Haṭha Yoga are designed for - for the manipulation and direction of the our inner vital energies.
Energy & The Yogic Body is open to all practitioners of yoga but is especially aimed at those wanting to go deep into their practice, and for Yoga Teachers wanting to learn these ancient and powerful practices. Please note that there is a high emphasis on teaching practice during the course. For more information click here.