Very often, sleep eludes us when we’re stressed or anxious. Our mind races with a multitude of thoughts, leaving sleep far behind. Breathing well is the first step toward self-healing. Learning to breathe correctly can positively affect our thoughts and moods. It is time to give yoga for better sleep a try. While we’re aware that each thought can alter the rhythm of our breath, few people know that by altering the rhythm of our breath, we can change our thoughts too. Bhramari Pranayama
The word pranayama comes from Sanskrit. It literally translates to, “extension of breath”. Prana is the life-force that infuses our bodies with energy. It forms a strong association between the mind and consciousness.
Before you sleep, it is important to calm your mind. Bhramari Pranayama teaches you to keep your breath still so that you can steady your mind. This is just one of the many bhramari pranayama benefits. Practicing yoga before bed helps your mind relax and enter a calm state, enabling you to get better sleep through the night as well. If you aren’t getting enough deep sleep, yoga for better sleep is the best way to go.
What is the Bhramari Pranayama?
The Bhramari Pranayama finds its name from the Black Indian Bee, Bhramari. The sound we make when we exhale while practising this asana resembles the humming sound of a bee in your throat cartilage and so, it is called Bhramari Pranayama.
Whether you’re anxious or angry, this breathing exercise can help you release the negative emotions, while breathing in freshness and joy. A simple technique with miraculous benefits, the Bhramari Pranayama can be practised anywhere to de-stress yourself especially as a part of your routine yoga before bed. There are several bhramari pranayama benefits that you can avail of once you start practicing it every day.
How to perform the Bhramari Pranayama?
- Begin by sitting in a comfortable position. You can either sit cross-legged on a mat or sit toward the front of the chair. Remember, it is important to keep the spine straight. While on the mat, if it is difficult to stay straight, sit on a cushion to elevate your position.
- Close your eyes and keep your lips and your teeth slightly apart.
- Now bring your thumbs to your ears, and gently close them. The other fingers will rest on the crown, spread out over it.
- Breathe in slowly through your nostrils, and then exhale slowly emulating a steady, low-pitched ‘hmmm’ as a bee makes at the back of your throat cartilage. If the sound resembles the humming of a bee, then you are doing it right.
- Practice and make the sound as soft, smooth, and steady as you can. When you move deeper, you will be able to feel a vibration of the bee sound resonate through your head and cartilage. Try to keep your body very still, and bring your attention to the light at the center of your forehead (also called the third eye center). The Bhramari Pranayama should be performed at least 10 times to get all of the bhramari pranayama benefits.
- After you practice the tenth round, contemplate how you feel. Listen to your body and your emotions. You will feel a shift in your energy and silence within. Try to take your attention to the parts where you can sense a tingle like your cartilage. Sit silently in that position for five to ten minutes. This is a great asana to include in your routine of yoga before bed every night. This is why yoga for better sleep is recommended by experienced yoga trainers.
What Are The Benefits Of Bhramari Pranayama?
Let’s take a look at some of the bhramari pranayama benefits:
- It is the best cure for stress. It nurtures peace in your being, which in turn, results in self-healing.
- The Bhramari Pranayama lowers one’s blood pressure, thus relieving hypertension.
- It releases cerebral tension, hence it is recommended as a nightly routine yoga for better sleep.
- It soothes the nerves.
- Bhramari pranayama benefits the pineal and pituitary glands by stimulating them and thus supporting their proper functioning.
- The practice of Bhramari Pranayama helps dissipate anger.
- It prevents heart blockages.
- It helps with inducing deep sleep.
Precautions To Be Taken While Practicing Bhramari Pranayama
Bhramari breathing has no harmful side effects. However, if one does it wrong, then there might arise some difficulties and you will not get all of the bhramari pranayama benefits. To avoid this, follow the instructions included here closely, or practice it under the guidance of a yoga teacher.
Additionally, here are some precautions to take in order to avoid these side effects.
- Place your thumb on the tragus cartilage. Do not insert it in the ear.
- Do not press on the tragus cartilage too hard, but just place your thumb gently on it.
- Bhramari Pranayama should be practiced with an empty stomach or at least four to five hours after your meal.
- It is best to perform Pranayama early in the morning, preferably before sunrise.
- When you perform Bhramari Pranayama, be sure to keep your lips gently pressed. Your mouth should be closed.
- When tired while performing the asana, take a rest and breathe deeply before performing the next round. Do not force the pranayama.
- People with an ear infection should avoid the asana until their infection is cured.
So the next time you feel anxious or cannot put your mind to rest and cannot sleep because of that, we hope you will give this age-old asana a try, especially if you suffer from sleep apnea. In fact, yoga for sleep apnea has helped many people all over the world. Bhramari pranayama benefits people having difficulty with their sleep patterns. In fact, the practice of yoga for better sleep has become a nightly routine all over the world.
Many people practice yoga for better sleep. In fact, yoga before bed is recommended by yoga practitioners if you are looking for a way to get an uninterrupted night of deep sleep. Incorporating yoga before bed into your daily routine offers several benefits. There are several easy yoga poses that you try out. The different bhramari pranayama benefits make it a great asana to start with if you are wondering how to start with the practice of yoga before bed. Once you get used to yoga for better sleep, you will never have to worry about getting enough sleep again.