The humming breath: bee breath, or bhramari.
2 min, guided, free
In short
Bee breath, called bhramari in yoga, means breathing in through the nose and humming softly with the mouth closed on a long exhale, like a bee. The humming lengthens the exhale and gives the mind a sound to rest on. A few minutes often feel calming, especially when thoughts are loud.
How to do it
- Sit comfortably and close your mouth softly.
- Breathe in through your nose.
- Hum on the way out, a low, easy mmm, for as long as feels good.
- Feel the buzz in your face and chest. Repeat.
Humming makes your exhale long without any counting, and the soft buzz gives your attention somewhere to land. It's an old yoga breath named after the humming bee.
When it helps
- When your head feels noisy
- Before sleep
- After screen time, to come back to your body
- When you want calm and a little focus
How often: A few minutes whenever you like. Lovely before sleep.
Why it works
Studies have found that humming raises the amount of nitric oxide in the nose many times over compared with quiet breathing. What that means for how you feel is less clear, so we keep it simple: it is a long, easy exhale with a sound, and many people find it settles them. A quiet hum is fine if others are around.
Humming has been shown to raise nitric oxide levels in the nose many times over compared with quiet breathing (Weitzberg and Lundberg, American Journal of Respiratory and Critical Care Medicine, 2002).
Questions
Do I have to close my ears?
In the classic version you gently close your ears with your thumbs. It is optional, humming with open ears works too.
How loud should I hum?
Soft and comfortable, like a quiet bee. It is about the vibration, not the volume.
Can I do it at work?
A very quiet hum is possible. Otherwise try the long exhale instead, it is silent.
Related breaths
Be kind to yourself
A simple breathing exercise, not treatment. Breathe gently and stop if you feel dizzy, tingly or unwell. Never while driving or in water. If you are pregnant or live with a heart, lung or blood pressure condition, epilepsy or panic attacks, talk to your doctor before trying fast or held breaths. All breathing exercises