Unwind Anytime, Anywhere: The Simple Breathing Technique for Instant Calm

In today's fast-paced world, where everyone is trying to reach somewhere or achieve something, it's very easy to be stressed out and crave a quick mental break. That's why I'm interested in sharing a simple breathing technique that you can practice to unwind yourself anytime, anywhere. It is known as Humming Bee Breath (Bhramari Pranayama).

It is very simple to perform this breathing exercise: just close your eyes, slowly take a deep breath in, and make a humming sound.

How to Practice Bhramari Pranayama

A few things to remember:

1. Don't rush into it - Give yourself time. After you close your eyes, allow yourself to observe your breath and body for at least 15 seconds, then slowly take a deep breath in, then make a humming sound for roughly 15–30 seconds in the beginning. With more practice, and as you get more comfortable, increase the timing.

2. End gently - Make sure to not end your humming directly; just make it slower and slower to the point where the sound itself becomes your breath, then feel the silence within you for a few normal breaths, then again take a deep breath in and repeat. Initially, start with 5–10 rounds of this exercise, then increase the number if you want.

3. Maintain proper posture - Whether you are sitting on the floor or on a chair, it doesn't matter, but make sure to keep your spine straight, as it will help you take a deep, slow breath and make the humming sound for a longer period of time. You can also do it in a sleeping position, so don't forget to give it a try before sleeping; it will help you sleep better.

Benefits of Bhramari Pranayama

With its relaxation and immediate calming effect, there are numerous other benefits to this breathing exercise, like:

1. Improves cognitive function
2. Reduces stress, anxiety, and depression
3. Improves cardiovascular, respiratory, and digestive functions
4. Promotes better sleep

Most of these claims are research-based and scientifically backed, but some have yet to be thoroughly examined. You can look up the studies yourself on platforms like Google Scholar, PubMed, etc.

If you have read this blog so far, then I think now is the time for you to do the actual breathing exercise, and it would be awesome if you could comment below with your experience.

Thank you so much for reading.