Humming Breath

Where it comes from

Bhramari takes its name from the Sanskrit word for a large black bee, because of the steady humming sound it makes. It is one of the breathing practices described in the Hatha Yoga Pradipika, a classic yoga text from around the 15th century, and it is still widely taught today.

Humming as a meditation appears in other traditions too, including Tibetan humming practices. In the 20th century the teacher Osho also popularized a long humming meditation of his own.

The practice is simple. Because the humming sound naturally lengthens the out-breath, it slows the breathing down, and the vibration in the head and chest gives a restless mind something steady to rest on. Many people find it one of the quickest ways to feel calmer.

How to practice

1. Sit comfortably upright with your eyes closed. Relax your jaw and let your lips rest gently together.
2. Breathe in slowly and fully through your nose.
3. As you breathe out, make a soft, steady humming sound, like a bee, for as long as the breath lasts comfortably.
4. Notice the vibration: in your lips, your face, your head, your chest.
5. Breathe in quietly again through the nose, and hum on the next out-breath.
6. Continue for five to ten rounds, or a few minutes. Then sit in silence for a minute and notice how you feel.

Tips

• Keep the hum soft and low. It should feel pleasant, not effortful.
• Some people lightly close their ears with their fingertips to feel the vibration more strongly. Press gently, never into the ear.
• If you are around other people, you can hum very quietly. The effect still comes from the long, slow out-breath.

A note of care

Stop if you feel lightheaded. Avoid the ear-closing variation if you have an ear infection. This is a relaxation practice and is not a medical treatment.