Breathe in for 4 seconds, then hum on the exhale for 8. The vibration gives the mind something gentle to rest on.
Bhramari takes its name from the Sanskrit word for a black bee, because the exhale is made as a steady humming sound. The hum lengthens the out-breath naturally and creates a vibration you can feel in the face, head and chest. Many people find the sound itself absorbing, which makes Bhramari a good choice on days when counting feels like hard work.
Bhramari is traditionally practised in the evening, before meditation, or whenever mental chatter is loud. Because the sound carries your attention, it can suit people who find silent breathing practices restless. It is easiest somewhere you can make a little noise without feeling self-conscious.
Bhramari is listed among the classical pranayamas in hatha yoga texts such as the Hatha Yoga Pradipika. One well-known physiological finding relates to it: a 2002 study by Weitzberg and Lundberg (American Journal of Respiratory and Critical Care Medicine) found that humming greatly increases nitric oxide levels in the nasal cavity compared with quiet exhalation. Studies of Bhramari itself are small, and its calming reputation comes mainly from long traditional use.
Practice sitting or lying down; never in water or while driving. Stop if you feel dizzy.
Hum softly; there is no need for volume. Don't press on your ears if you have an ear infection, and stop if you feel dizzy.