Bhramari, a safe, easy-to-learn practice, has tremendous therapeutic potential. Like other pranayamas, its power comes partly from its effects on the autonomic nervous system (ANS). Lengthening the exhalation relative to the inhalation activates the calming parasympathetic branch of the ANS.

For those who suffer from anxiety or anxious (rajasic) depression, the practice can begin to quiet the mind within a few breaths. The noise of bhramari’s incessant buzzing can drown out the endless mental tape loops that can fuel emotional suffering, at least for a few minutes, making it a useful starting point for those whose minds are too “busy” to meditate.

How to do it

Sit comfortably and allow your eyes to close. Take a breath or two to settle in and notice the state of your mind. When you’re ready, inhale and then, for the entire length of your exhalation, make a low- to medium-pitched humming sound in the throat. Notice how the sound waves gently vibrate your tongue, teeth, and sinuses. Imagine the sound is vibrating your entire brain (it really is). Do this practice for six rounds of breath and then, keeping your eyes closed, return to your normal breathing. Notice if anything has changed.