ChillSleep
Breathing

Humming Bee Breath (Bhramari)

Create soothing vibrations in your head that calm your mind instantly

5 minutes

Bhramari pranayama involves making a humming sound like a bee during the exhale. The vibration and sound frequency create an immediate calming effect on the brain and nervous system, making racing thoughts dissolve quickly.

How To Do It

  1. 1

    Sit comfortably with your spine straight and shoulders relaxed.

  2. 2

    Close your eyes and take a deep breath in through your nose.

  3. 3

    As you exhale, make a low humming sound like a bee — "mmmmm."

  4. 4

    Feel the vibration in your head, face, and throat.

  5. 5

    Optional: gently close your ears with your thumbs to amplify the internal sound.

  6. 6

    Repeat for 6-10 cycles, focusing on the soothing vibration.

The Science Behind It

The humming creates vibrations that stimulate the vagus nerve and increase nitric oxide production in the nasal passages, which improves oxygenation. Studies show Bhramari reduces heart rate, blood pressure, and anxiety scores significantly after just 5 minutes.

Tips

  • Keep the hum low and smooth — it should feel relaxing, not straining.

  • The sound also blocks out external noise and racing thoughts effectively.

  • This works particularly well if you have trouble quieting your mind at bedtime.

Best For

Calming racing thoughtsAnxiety reliefFalling asleep

Similar Techniques