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=== Laya or Silencing Pranayama  ===

=== Laya or Silencing Pranayama  ===

Bhramari is a Laya or Silencing Pranayama. It helps to reduce stress and anger and brings calmness and silence within. The term Bhramari is derived from the Samskrit word Bhramara which means a 'black humming bee'. In this Pranayama, the practitioner makes makes a sound at exhalation that resembles the buzzing sound of a black bee.<ref name=":0" />Hence, the name.

Bhramari is a Laya or Silencing Pranayama. It helps to reduce stress and anger and brings calmness and silence within. The term Bhramari is derived from the Samskrit word Bhramara which means a 'black humming bee'. In this Pranayama, the practitioner makes makes a sound that resembles the buzzing sound of a black bee.<ref name=":0" />Hence, the name.

The Hathayoga Pradipika explains Bhramari Pranayama as a procedure in which one breathes in quickly, making a reverberating sound like the male black bee and exhales slowly while softly making the sound of the female black bee.<ref name=":5">Amrutha Kalyani & Others (2017), [https://rfppl.co.in/subscription/upload_pdf/Amrutha%20Kalyani_5231.pdf Effect of Bhramari Pranayama on Dimensions of Health: A Meta-Analysis, Indian Journal of Ancient Medicine and Yoga] (Volume 10 Number 2 April-June 2017), Accessed on 3rd November 2022.</ref> And this sound vibration can effectively be felt at the jaws, throat and face.<ref>Neeta Gupta & Neharshi Srivastava (2019), [https://www.academia.edu/41411140/Stress_Management_Via_Bhramari_Pranayama_among_Executives_of_Private_Sectors Stress Management Via Bhramari Pranayama among Executives of Private Sectors], Accessed on 3rd November 2022.</ref> Elaborating on the procedure of Bhramari Pranayama it is said,

The Hathayoga Pradipika explains Bhramari Pranayama as a procedure in which one breathes in quickly, making a reverberating sound like the male black bee and exhales slowly while softly making the sound of the female black bee.<ref name=":5">Amrutha Kalyani & Others (2017), [https://rfppl.co.in/subscription/upload_pdf/Amrutha%20Kalyani_5231.pdf Effect of Bhramari Pranayama on Dimensions of Health: A Meta-Analysis, Indian Journal of Ancient Medicine and Yoga] (Volume 10 Number 2 April-June 2017), Accessed on 3rd November 2022.</ref> This sound vibration can effectively be felt at the jaws, throat and face.<ref>Neeta Gupta & Neharshi Srivastava (2019), [https://www.academia.edu/41411140/Stress_Management_Via_Bhramari_Pranayama_among_Executives_of_Private_Sectors Stress Management Via Bhramari Pranayama among Executives of Private Sectors], Accessed on 3rd November 2022.</ref> Elaborating on the procedure of Bhramari Pranayama it is said,

The Purvakrama involves sitting in any comfortable Sukhasana position with an erect spine and stable mind and relaxing the body. It is advised to  keep the eyes closed throughout the practice to cut off external inputs of sound and sight to internalize the consciousness.<ref name=":6">Manisha R. Kadam & Kavita V. Indapurkar (2019), Bhramari Pranayam a Literature Review, Journal of Emerging Technologies and Innovative Research (Volume 6, Issue 6), Accessed on 3rd November 2022.</ref> The Pradhanakarma involves the practice of Puraka and Rechaka. It should be practised with Shanmukhi mudra. Meaning, the ears shoud be closed with the thumb, index finger should be placed on the forehead, middle fingers on the eyes, ring fingers on the nostrils and little fingers above the lips. The process includes slow and deep inhalation through both nostrils while listening to the sound of the breath followed by Kumbhaka with mouth closed. Then Rechaka (exhalation) should be done gently, making a pleasant, slow-pitch humming sound like a Bumblebee. Finally, as part of Pashcatkarma, normal Puraka and Rechaka for relaxation is performed.<ref name=":7">Pranita K Shinde & Others (2020), [http://www.iamj.in/posts/2020/images/upload/3913_3918.pdf Role of Bhramari Pranayama in Prevention and Promotion of Mental Health - A Review], International Ayurvedic Medical Journal, Accessed on 3rd November 2022.</ref>

The Purvakrama involves sitting in any comfortable Sukhasana position with an erect spine and stable mind and relaxing the body. It is advised to  keep the eyes closed throughout the practice to cut off external inputs of sound and sight to internalize the consciousness.<ref name=":6">Manisha R. Kadam & Kavita V. Indapurkar (2019), Bhramari Pranayam a Literature Review, Journal of Emerging Technologies and Innovative Research (Volume 6, Issue 6), Accessed on 3rd November 2022.</ref> The Pradhanakarma involves the practice of Puraka (inhalation) and Rechaka (exhalation). It should be practised with the Shanmukhi mudra. Meaning, the ears shoud be closed with the thumb, index fingers should be placed on the forehead, middle fingers on the eyes, ring fingers on the nostrils and little fingers above the lips. The process includes slow and deep inhalation through both nostrils while listening to the sound of the breath followed by Kumbhaka (retension) with mouth closed. Then exhalation should be done gently, making a pleasant, slow-pitch humming sound like a Bumblebee. Finally, as part of Pashchatkarma, normal Puraka and Rechaka for relaxation is performed.<ref name=":7">Pranita K Shinde & Others (2020), [http://www.iamj.in/posts/2020/images/upload/3913_3918.pdf Role of Bhramari Pranayama in Prevention and Promotion of Mental Health - A Review], International Ayurvedic Medical Journal, Accessed on 3rd November 2022.</ref>

Bhramari Pranayama is different from other Pranayamas in the fact that in this Pranayama acoustic vibration is produced by the humming sound along with Yogic body posture. This causes the whole brain to vibrate sending impulses to the hypothalamus<ref name=":6" /> causing a resonance in the mind which relieves stress and produces calmness and happiness in the whole body. Thus, Bhramari Pranayama helps to improve our mental health.<ref name=":7" />

Bhramari Pranayama is different from other Pranayamas in the fact that in this Pranayama acoustic vibration is produced by the humming sound along with Yogic body posture. This causes the whole brain to vibrate sending impulses to the hypothalamus<ref name=":6" /> causing a resonance in the mind which relieves stress and produces calmness and happiness in the whole body. Thus, Bhramari Pranayama helps to improve our mental health.<ref name=":7" /> Infact, the vibrations produced during the procedure are believed to have various good effects on different systems of the body.<ref name=":5" /> It has been reported that Bhramari Pranayama practice is effective for correcting hormonal imbalance conditions and other disorders like hypertension, anxiety, and depression.<ref>Maheshkumar Kuppusamy & Others (2017), [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5755957/ Effects of Bhramari Pranayama on health - A systematic review], Journal of Traditional and Complementary Medicine, Accessed on 4th November 2022.</ref> The benefits of this Pranayama are plentiful.

 

Infact, the vibrations produced during the procedure are believed to have various good effects on different systems of the body.<ref name=":5" /> It has been reported that Bhramari Pranayama practice is effective for correcting hormonal imbalance conditions and other disorders like hypertension, anxiety, and depression.<ref>Maheshkumar Kuppusamy & Others (2017), [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5755957/ Effects of Bhramari Pranayama on health - A systematic review], Journal of Traditional and Complementary Medicine, Accessed on 4th November 2022.</ref> The benefits of this Pranayama is plentiful.

* It is one of the best breathing exercises to release the mind of agitation, frustration or anxiety and get rid of anger.

* It is one of the best breathing exercises to release the mind of agitation, frustration or anxiety and get rid of anger.

* It relieves stress and reduces blood pressure.

* It relieves stress and reduces blood pressure.

* It has good results in improving insomnia.  

* It has good results in improving insomnia.  

* It helps in increasing the healing capacity of the body.<ref name=":6" />

* It helps in increasing the healing capacity of the body.

* It helps in improving the functions of hypothalamus, pituitary gland and parasympathetic nervous system.<ref name=":6" />

* It helps in improving the functions of hypothalamus, pituitary gland and parasympathetic nervous system.

* It has an influential role in controlling negative emotions such as anger, anxiety, stress, fear.  

* It has the capacity to improve and strengthen voice quality<ref name=":6" /> as the exhalation clears and vibrates the throat.<ref name=":5" />  

* It has the capacity to improve and strengthen voice quality.<ref name=":6" />  

 

Bhramari helps to reduce stress and anxiety, expand joy and relaxes both body and mind. Moreover, the exhalation clears and vibrates the throat.<ref name=":5" />

 

 

 

 

 

 

 

 

== Sequence of Steps in Pranayama Practice ==

== Sequence of Steps in Pranayama Practice ==