What it is
Bhramara means the black bee. In this pranayama the exhalation is made with a soft, steady humming sound, which fills the head with vibration and draws attention inward. The Hatha Yoga Pradipika says it brings "a kind of blissful play" to the mind of the yogi.
Hatha Yoga Pradipika 2.68
वेगाद्घोषं पूरकं भृङ्गनादं भृङ्गीनादं रेचकं मन्दमन्दम् ।
योगीन्द्राणामेवमभ्यासयोगाच्चित्ते जाता काचिदानन्दलीला ॥
vegād ghoṣaṃ pūrakaṃ bhṛṅganādaṃ bhṛṅgīnādaṃ recakaṃ mandamandam |
yogīndrāṇām evam abhyāsayogāc citte jātā kācid ānandalīlā ||
Inhaling quickly with the sound of a male bee and exhaling slowly with the sound of a female bee — by such practice a kind of blissful play arises in the mind of great yogis.
How to practise
- Sit. Sit comfortably with the eyes closed.
- Close the ears. Gently press the ear flaps closed with the thumbs (shanmukhi mudra: fingers lightly over the eyes, nose and lips, if you know it).
- Inhale. Breathe in slowly through the nose.
- Hum. Breathe out slowly while making a steady, low humming sound, mouth closed.
- Repeat. Do 5–7 rounds, then sit in silence and notice the stillness.
General information only, not medical advice. If you are pregnant, have high blood pressure, heart disease, a hernia, epilepsy, recent surgery or any other condition, consult a doctor and learn from a qualified teacher before practising.
Frequently asked questions
When is Bhramari best practised?
Before meditation or at bedtime, when the mind is restless.
Should the humming be loud?
No — soft and steady; the vibration matters more than the volume.