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While exhaling slowly in a controlled manner, produce a deep, steady humming sound, like that of the black bee. Be aware of the continuous humming sound within the head. The humming should be smooth and even for the duration of the exhalation. The sound should be soft and mellow, making the front of the skull reverberate. At the end of exhalation, the hands may remain in the upraised position, or be returned to the knees and then raised again for the next round. This is one round.
Practise 11 rounds and gradually increase to 21. Variation: with ujjayi pranayama
Inhalation may also be performed by contracting the
throat as in ujjayi pranayama. Practice note: Gradually increase the duration of inhalation/
exhalation and the number of rounds. Bhramari can be practised for up to half an hour, particularly to assist the healing process, or in cases of extreme mental tension or anxiety. Bhramari may be practised at any time to relieve mental tension. However, the best time to practise is late at night or in the early morning, as there are fewer external noises to interfere with internal perception. Practising at
this time awakens psychic sensitivity. Contra-indications: Bhramari should not be performed while
lying down. People suffering from severe ear infections
should not practise this pranayama. Benefits: The vibration of the humming sound creates a
soothing effect on the mind and nervous system, relieving cerebral tension, stress, anxiety and insomnia. It speeds up the healing of body tissue and post-operative patients benefit greatly from the practice. Bhramari is also helpful in pregnancy and childbirth. It eliminates throat ailments and strengthens and improves the voice. It is a powerful technique for enhancing memory and concentration. It induces a meditative state by harmonizing the mind and directing the awareness inward.
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