Background
A gentle hum on the out-breath, felt as a soft vibration in the face and chest. This guided version of bhramari breathing is simple, quiet and calming – good for an anxious afternoon or just before bed.
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Practise sitting, and if you feel dizzy or uncomfortable at any point, simply return to normal breathing.
Sit comfortably, with your back upright but not stiff.
Let your eyes close.
This practice is called bhramari, the humming bee breath.
You breathe in quietly through the nose, and as you breathe out, you hum with your lips closed. A low, soft "mmm".
It doesn't need to be loud. Just enough to feel a little buzz in your lips and face.
If you like, you can gently place your fingertips over your ears, or rest them lightly on the small flap at the front of each ear.
Let's try it together. Breathe in through the nose.
And hum as you breathe out.
Good. Let the breath come back in quietly.
And hum again, slowly.
Notice where you feel the sound. Maybe in your lips. Your cheeks. Your forehead. Maybe your chest.
In again. And hum.
Let the hum be as long as is comfortable. You never need to push the breath out completely.
In. And hum. In. And hum.
Now carry on at your own pace. I'll be quiet for a little while.
Let the last hum fade.
Rest your hands back in your lap, and breathe normally.
Notice the quiet after the sound. How it feels in your head, and in your chest.
You can come back to this hum whenever you need it – even a few rounds, quietly, under your breath.
When you're ready, open your eyes.