Bee Breath
Soothe the Mind, Tune the Nervous System
what is bee breath
Bhramari Pranayama means “bee” in Sanskrit. In this pranayama, you exhale with a low, steady humming sound, creating soothing vibration through the face, sinuses, throat, and chest. That vibration helps quiet mental chatter and invites a grounded, inward focus.
In yogic philosophy, this vibration symbolizes:
The sound current (nāda) that permeates creation, a subtle echo of Om.
The internalization of awareness, drawing the mind inward from external distractions toward inner stillness.
It is a pranayama of sound, vibration, and presence, cultivating harmony between breath, mind, and subtle energy.
who it’s for
Anyone feeling anxious, overstimulated, or mentally noisy. Bee Breath is an ideal entry point for starting a meditation or breath-awareness practice, and a sweet reset for seasoned practitioners.
when to practice
Anytime you need to downshift. Before meditation, after a hectic day, during bedtime wind-down, or as a mid-day pause to soften stress.
why it matters
Your breath shapes your nervous system. The gentle hum of Bee Breath engages the vagus nerve, steadies emotions, and increases nasal nitric oxide, supporting clearer breathing and a calmer mind.
why the hum helps
Nervous system regulation • The steady hum stimulates the vagus nerve, shifting the body toward parasympathetic (rest-and-digest) tone.
Nitric oxide boost • Humming increases nasal nitric oxide, which supports sinus ventilation, antimicrobial defense, and better air exchange.
Attention training • The audible, tactile feedback of the hum becomes a natural anchor for mindfulness, reducing rumination.
the science
nitric oxide and the breath
Nitric oxide (NO) is a gas naturally produced in the paranasal sinuses and respiratory tract. It plays several important roles:
Vasodilation: Widens blood vessels, improving circulation and oxygen delivery.
Immune defense: Has antimicrobial properties that help protect against pathogens.
Neurotransmission: Supports brain function and mood regulation.
Respiratory health: Enhances oxygen uptake in the lungs and may improve airway function.
Normally, during quiet nasal breathing, small amounts of NO are carried from the sinuses into the lungs.
humming and NO production
Research (including a well-known study by Weitzberg & Lundberg, 2002) has shown that:
Humming increases nitric oxide levels in the nasal passages by up to 15–20 times compared to normal exhalation.
The vibration and pressure changes caused by humming help release NO from the paranasal sinuses into the nasal cavity and respiratory tract.
This can improve sinus ventilation, reduce nasal congestion, and enhance oxygen exchange.
benefits you may notice
Increases nitric oxide and supports respiratory and cardiovascular health
Promotes calmness and parasympathetic activation (rest-and-digest mode)
Reduces sinus inflammation and congestion
Enhances focus, sleep quality, and may even support immune resilience
Think of Bee Breath as sound-assisted stillness: vibration on the outside, quiet on the inside.
how to practice bee breath
step-by-step
preparation •
Sit in a comfortable, steady posture (e.g., Easy Pose / Sukhasana or Lotus Pose / Padmasana).
Keep the spine erect and eyes closed.
Relax the facial muscles, shoulders, and jaw.
Place the tip of your tongue just behind your front teeth on the upper palate. Allow the rest of the tongue to float upward (natural resting position)
steps •
Settle: Sit comfortably, spine tall, shoulders soft. Close the lips; keep the jaw relaxed.
Inhale deeply and quietly through the nose.
Exhale slowly through the nose while making a low, steady humming sound like a bee.
Make a low, steady “mmmm” sound through the nose for the whole exhale. Aim for smooth, gentle resonance.
Feel the vibration: Let it echo through the cheeks, lips, throat, and chest. Keep the face soft.
Repeat 5–10 rounds, then rest in silence and notice the after-glow.
Follow by a few minutes of silent observation.
pacing •
Start with even counts (e.g., inhale 4, hum-exhale 4–6). Over time, you may naturally lengthen the exhale.
optional variation •
For a deeper inward focus, you can gently close your ears with your thumbs and rest your fingers lightly over your eyes and face (known as Shanmukhi Mudra). This deepens your awareness further, like being cocooned in your own resonance.
tips •
“Let the hum be effortless • massage the nervous system, don’t force it.”
“Keep the jaw, tongue, and throat soft • let the sound ride the breath.”
“After your final round, sit in quiet listening •notice the inner stillness.”
common pitfalls •
Humming too loudly, tightening the throat, or rushing the exhale. Softer is usually more soothing.
safety & contraindications
Ear issues/tinnitus, active sinus or ear infection, severe headache/migraine • practice very softly or skip until symptoms ease.
Pregnancy & hypertension • generally safe when gentle and without prolonged breath holds.
If dizziness arises, pause and breathe normally
reflection prompt
What softens in me when I let the breath hum me back to stillness?
