Bhramani pranayama How to do and what are the benefits

1. Bhramani Pranayama: How to do and what are the benefits. Most often, when we are stressed out or anxious, sleep avoids us. Our mind contests with a lot of thoughts that leave sleep far behind. To unwind and calm down our thoughts, we require a supportive bed, a good mattress, a favorable sleep environment and a practice that will calm our breath by yoga. Proper breathing is an important step for self-healing. When you learn to breathe properly, it will positively impact your moods and thoughts. It is time to try yoga for a good sleep. We all know that every thought can easily change the breathing rhythm, but very few people know that we can easily change thoughts by changing the breathing rhythm. Bhramani Pranayama is one of the important yogas that helps in calming our minds. It is taught in all the best yoga schools in Rishikesh. The word pranayama has been derived from Sanskrit. It translates to "extension of breath". Prana is the force of life that fills our bodies with energy. It develops a sturdy bond between the mind and the consciousness. Before going to sleep, it is very important to calm down your mind. Bhramari Asana teach you for keeping your breath still so that you can keep your mind steady. This is one of the major Bhramari pranayama benefits. Let us know more about Bhramari yoga. The Bhramari Pranayama found its name from Black Indian Bee, Bhramari. It is a major part of 200-hour yoga teacher training in India. The sound that we make while exhaling in this asana is similar to the humming sound of a bee of your throat cartilage, and therefore, it is called Bhramari Pranayama. Whether you are anxious or you are angry, this exercise assists you in releasing the negative emotions. Bhramari Pranayama is a simple yoga with huge benefits. You can practice it at any place for de-stressing yourself. It is a part of routine yoga before going to bed. There are several benefits of Bhramari Pranayama that you can avail once you start practising it every day. How to do Bhramari Pranayama? Here are the steps you need to follow for doing Bhramari pranayama: Start by sitting in a good position. You can either sit in a cross-legged position on a mat or sit towards the chair front. Keep in mind that it is vital to keep your spine in a straight position. While sitting on a mat, it is not easy to remain straight; therefore, sit on a cushion for elevating your position. Now close your eyes and keep apart your lips and teeth slightly. Now bring your thumbs to your ears and then close them. The other fingers should rest on the crown, spread out over it. Start breathing slowly through your nostrils and then start exhaling slowly, rivalling a stable, low pitch "hmm" as a bee makes in the back of your throat cartilage. When the sound resembles a humming bee, then you are going right.

2. Practice well and make sound soft, smooth and consistent. When you go deeper, you can feel a vibration of the bee sound resonating through your head and the cartilage. Try keeping your body still and bring attention to light at the forehead centre. The Brahmani pranayama must be done at least 10 times to obtain all benefits. After practicing 10 times, envision how you are feeling. Listen to your body as well as your emotions. You can feel a shift in your energy and silence within. Sit silently in the same position for about five to ten minutes. This is one of the best asanas for including in your routine before going to bed each night. This is the reason yoga for better sleep is often recommended by skilled yoga trainers. Benefits of Bhramari Pranayama It is one of the best cures for getting relief from stress. It cultivates peace which in turn leads to self-healing. Bhramari pranayama lowers blood pressure, thus relieving hypertension. It releases cerebral tension, for which it is recommended to include it in your night routine for better sleep. It has a soothing effect on your nerves. It has a great advantage on your pineal and pituitary glands as it stimulates them and thus supports their functioning. Practising Bhramari Pranayama assists in dissipating anger. It helps in preventing heart blockages and induces deep sleep. Precautions to take while practising Bhramari Pranayama Although there are no harmful side effects of Bhramari Pranayama, when done wrong, you might face some difficulties, and you will not enjoy its benefit. To avoid, follow all instructions properly, or you can practice it under the guidance of a good yoga teacher. In addition, there are some other precautions you need to take to avoid all side effects: Keep your thumb on the tragus cartilage. Never insert your thumb in the ear. Never press too hard on tragus cartilage rather, place your thumb gently over it. You should practice Bhramari Pranayama on an empty stomach or four to five hours after a meal. Always perform Bhramari Pranayama by keeping your lips gently pressed. Your mouth should remain closed. If you feel tired while doing this asana, take a little rest and then take deep breaths before starting the next round. Never do this pranayama forcefully. So, anytime you feel anxious or cannot calm down your mind, you should give this pranayama a try. It is best for people with sleep apnea. Yoga for sleep apnea has helped many people across

3. the world. Integrating yoga before going to sleep offers several benefits. If you are wondering how to start doing yoga before going to sleep, the Bhramari Pranayama is best to start with.