The word Pranayama, consists of two roots: Prana, which means ‘vital energy’ or ‘life force’ and Yama which means ‘control’, or more specifically, the word Ayama, which means ‘extension’ or ‘expansion’. Pranayama provides the techniques where prana, or life force can be activated and regulated. More specifically, to induce the flow of prana in the nadis, or energy channels. There are four components of pranayama that utilized during breathing: (i) Pooraka, or inhalation, (ii) Rechaka, or exhalation, (iii) Antara kumbhaka, or inhale breath retention, and, (iv) Bahir kumbhaka, or exhale breath retention.
“The breath is the most vital process of the body. Human beings’ breath about 15 times per minute and 21,600 times per day. Respiration fuels the burning of oxygen and glucose, producing energy to power every muscular contraction, glandular secretion and mental process. The breath is intimately linked to all aspects of the human experience.” [1]
Pranayama can be incorporated after shatkarma and asanas practices, but before meditation. It is important to first prepare the body by stabilizing and strengthening the physical body for breathing. This can include lateral stretches, chest expansion, loosening the joints and hips. The use of movements to form a connection with the breath can be performed during asanas; by bringing awareness to the breath. Pranayama techniques such as Ujjayi breathing can be used to create breath awareness, or as a technique to warm the body up before a yoga class. Similarly, Sheetali, or cooling breath can be used at the end of a
yoga class to cool the body to restore a normal temperature. Pranayama can be incorporated at the end of an asana sequence to activate calmness and restore focus. One such technique is known as Bhramari Pranayama.
Bhramari is the word for the Indian Black Bumble Bee, the name Bhramari also refers to the Hindu Goddess, an incarnation of the Goddess Parvati. Her name, Bhramari refers to the ‘Goddess of Bees’ or the ‘Goddess of Black bees’ and is commonly associated with all-things bees, hornets and wasps. The technique of Bhramari Pranayama is more affectionately known as the ‘Black Bee Humming”, or the “Female honey bee'' pranayama. The Bhramari Pranayama breathing technique refers to the sound that is created during the exhalation of this technique; the sound most resembles the humming, or the buzzing noise of a bee.
The noise of the Bhramari humming can be a useful tool for removing the constant chatter and inner activity that can often enslave our thoughts and mind. In addition, the gentle vibrations created by the Bhramari buzzing can also help relax and stabilize the physical body. Like most pranayama techniques, Bhramari stimulates the Autonomous Nervous System and directly activates the parasympathetic nervous system which has a natural
calming effect on the body, and mind. The technique is easy-to-learn and time-efficient making it useful for those who find meditation challenging or have the excuse of being “too busy” to create time for themselves. The simplicity of Bhramari pranayama allows practitioners to employ this technique as a quick and effective method for the reduction of anxiety or for the reduction of stress with only a few breaths.
To perform the technique of Bhramari, first find a comfortable seated position - Regardless of being seated on the floor or in a chair, ensure that you are evenly seated on your sit-bones; Your pelvis should be neutral (exhibiting neither an anterior, nor a posterior tilt). If seated in a chair, ensure that both your feet are equally planted on the ground.
Next, close your eyes and take a deep inhalation – the inhale and exhale breath should be through the nose, but may be adjusted if there are blockages of the nose or sinus. Create a seal of your ear canals using (i) the index finger of each hand. Taking your right index finger press against the right-hand side cartilage at the opening of your right ear blocking sound to
the right-hand side, then taking the left index finger press against the left-hand side cartilage at the opening of your left ear block sound to the left-hand side.
Note, do not press too hard. Your fingers should not be directly in the ear canals. Alternatively, if you have difficulty creating a seal with your index fingers, you can (ii) gently press the entire palm of your hand against your ear to create the seal with your hand. Again, do not press too hard.
Simultaneously while blocking your ears, breath out through your nose and generate a humming noise through pursed lips. To create the humming noise, the lips should be closed without tension, ensuring that the teeth are not touching, with the jaws relaxed. The sound should be high-pitched, even, and continuous for the duration of the exhalation. The sound will be soft and gentle creating a soft vibration through the head, the skull, the teeth, the sinus, and the tongue. Continue to keep your eyes closed, if you like, you may focus on the third eye chakra, Anja. Repeat the inhale and exhale process for 5-10 rounds. For the last two rounds, you can practice using a silent Bhramari, where no sound is made on the exhale, the practice here is to be able to sense the reverberations on each exhale, in silence.
One variation for Bhramari is to perform the pranayama technique using Shanmukhi Mudra, or the ‘closing of the seven gates’ mudra. The Shanmukhi Mudra requires blocking off the sensory inputs by closing the seven sensory outlets: sight, the two eyes; sound, the two ears; smell, the two nostrils; and taste, the mouth. To perform Shanmukhi Mudra, raise the arms up beside your head so that the elbows are pointing out towards the side. Next, close the ears with the thumbs, close the eyes with the index fingers, close the nostrils with the middle fingers. To close the mouth, use the ring fingers above the lips and the little fingers below the lips. Again, do not press too hard. Perform Bhramari pranayama with Shanmukhi Mudra using the same inhale and exhale patterns.
For more advanced practitioners the incorporation of Kumbhaka, or Bandhas can be included with the practice of Bhramari. Kumbhaka, or breath retention pranayama techniques are useful for stimulating oxygen and carbon dioxide production which promotes more efficient cycling of oxygen throughout the body. Antara Kumbhaka, or inhale retention and Bahir Kumbhaka, or exhale retention can be added to Bhramari at the end of each inhale and exhale. Add Kumbhaka by performing retention, or holding the breath for 3-5 seconds on each side of the inhale and the exhale.
When breath retention is comfortable, the practitioner can take this one step further with the use of a Bandha, or lock. The Sanskrit word bandha means to ‘hold’, ‘tighten’ or ‘lock’. The bandhas aim to lock the pranas in particular areas and redirect their flow into sushumna nadi for spiritual awakening [1]. A bandha can be incorporated during the retention period. The inclusion of Jalandhara Bandha, or throat lock invigorates the Vishuddha, or the Throat
Chakra. The inclusion of the Mula Bandha, or the root lock invigorates the Muladhara, or the root chakra. Both Jalandhara and Mula Bandha can be applied during the retention period of Bhramari.
Finally, the practise of Bhramari Pranayama should be performed in the morning and preferably on an empty stomach.
References
[1] S Saraswati (1969)
Asana Pranayama Mudra Bandha
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