Bhramari Pranayam

Pranayama (Yogic breathing exercises) is the new mantra of fitness freaks these days. Gone are those days when people would exclaim with a bewildered look “Pranayam, what’s that?” The credit for popularizing these ancient yogic breathing techniques most certainly goes to Swami Ramdev, who is a household name in India these days.

Yogic postures (asanas) combined with correct breathing exercises like Pranayam is a complete exercise package. Let’s just take a look at one of the Pranayams, ‘The Bhramari Pranayam’. The name ‘Bhramari’ is so intriguing. What does it mean? While performing this pranayam, the humming sound of a ‘bumble bee’ is produced; hence the name. (‘ Bhramara’ means bee.)

Method:

Sit in a suitable yogic posture like Padmasana(lotus pose) or Vajrasana(thunderbolt pose). Cover your ears by pressing the thumbs of both your hands. Place your index fingers on the forehead and let the remaining 3 fingers close your eyes. Inhale through both the nostrils, taking - a real slow deep breath. Exhale through both nostrils and use the throat to make a soft sound, like the buzzing of a bee. Do this 5-10 times. Do not strain yourself, though. 2 minutes of Anuloma-viloma pranayam before performing bhramari will help you achieve a better concentration.  Watch the performance of this pranayama by Swami Ramdev in the video.

Benefits:

Besides having a profound effect on ears, nose, eyes and mouth, it enlivens your looks; improves the glamour of the face. Its benefits do not end here - it improves one’s concentration levels, relieves migraine pains, reduces stress and mental agitation, hypertension, and successfully combats and helps prevent many a disease.

Bhramari in Pregnancy
Practice of Bhramari is beneficial for pregnant women. Quoting from this article in Yoga magazine by Dr Vibha Singh,

Brahmari pranayama vibrates the whole brain. Vibration of the cerebral cortex sends impulses to the hypothalamus which has the capacity to control the pituitary gland- the master of all glands. In this way, brahmari done regularly for only a few minutes daily throughout pregnancy keeps the endocrinal system regulated to maintain the pregnancy successfully. The hypothalamus also sends impulses to the sympathetic and parasympathetic nervous systems. Thus, brahmari done during pregnancy and the first stage of labour tunes the whole neuro-endocrinal system to function in a harmonious and synchronised way, and may facilitate easy and trouble-free childbirth.

In conclusion, Brahmari pranayama done regularly for five minutes daily has a definite role in the successful maintenance of pregnancy and in preventing the complications of pregnancy, especially abortion, pre-term delivery, antepartum haemorrhage, hypertension, eclampsia, anxiety and insomnia.It facilitates trouble-free childbirth, reduces the incidence of prolonged labour and ensures a healthier mother at the end of the pregnancy.It is very useful in producing a physically and mentally healthy baby by increasing the birth weight and reducing the incidence of foetal distress and birth asphyxia.

 Role of Bhramari in Surgery
Studies conducted showed that Bhramari practice helped alleviate anxiety in patients who were to undergo surgery. Excerpts:

Bhramari pranayama, practised correctly and with dedication, resulted in sudden changes in the psychology of the patient. The patient in each case was in a relaxed mood compared to the patients of the control group, who were tense and anxious. The patients in the bhramari pranayama group were more self-confident and positive towards the results of the operation than those in the control group. All the patients of the first group were in a relaxed mood, having full confidence in the operation as compared to the immense anxiety and fear shown by those in the control group, who had received preoperative anxiolytic drugs. In the study group the preoperative pulse rate, blood pressure and rate of respiration were at almost normal levels after the practice of bhramari pranayama.

In conclusion, Bhramari Pranayam increases the acceptability of surgical procedures and accelerates the postoperative recovery. It considerably reduces the need for pre-anaesthetic medication, anaesthetic agent and postoperative medication. This reduces the cost and danger of overmedication so that all major surgery can be performed safely, even in the periphery. Though the study has been done in obstetrics and gynaecological cases, it will be equally effective in all other areas of surgery.

Anulom-vilom and Kapalabhati pranayams are immensely popular - research and studies have ascertained their tremendous health benefits. But this does not mean that you have to finish off your pranayam routine with just these two. Incorporate ‘Brahmari’ in your daily exercise routine and see for yourself its effects on not just your health but also on your beauty.

Caution: Practise ‘Brahmari pranayam’ under expert guidance.

See also: Sitali and Sitkari Pranayams