How to do the Bhramari Pranayam — a breathing technique
The Bhramari Pranayama is a nasal breathing technique that nourishes your lungs and heart and activates the cells in these vital organs. This Pranayam has a soothing effect on your brain and you shall experience peace of mind after a session of doing this Pranayam. You can even do the Bhramari Pranayama during coffee break in your office.
Sit cross-legged on the mat. If you can sit in the Padmasana Lotus Pose or Sukhasana Easy Pose that would be ideal. But if you cannot, then you may simply sit cross-legged in a way that you find comfortable.
Make your spine erect and place your head squarely on your shoulders
Move your arms forward and place your palms on your thighs. Open your palms and touch the tip of your thumb to the tip of your index finger.
Make your mind free of thoughts by concentrating on any single benign thought. Or if your mind still wanders then concentrate on your inhalation and exhalation. This will help you to keep your mind away from the normal wandering from one thought to another. Now you are ready to do the Bhramari Pranaya
Raise your arms and place your palms on the sides of your head. Place your thumbs on your ears and block your ears. Place a finger on either side of your nose and partly block your nostrils. Take a deep, long, and deliberately slow breath. A nasal sound is created when you inhale this way.
Hold the inhaled air within your lungs for some time.
Exhale forcefully from the pit of your abdomen, raising your diaphragm, drawing your stomach as inside as you can. Your stomach should fall back to your back, pushing up the diaphragm and throwing the inhaled air out of your lungs.
While forcefully breathing out this way force all the air out of your lungs at one go through a slow sustained and long exhalation. The sound that is created is like that of a humming of a bee.
Repeat this process of inhalation and exhalation as many times as you like and then exit this breathing exercise.
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