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Line 54: − + − + − + + + − Benefits+ + + + + + + + − • It helps to reduce anger.+ − • It helps in improving concentration and memory.<ref name=":0" />+ − https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5755957/+ − It has been reported that Bhr.P practice is effective for correcting the hormonal imbalance conditions and other disorders like hypertension, anxiety, and depression.+ − + − The vibration of the humming sound creates a soothing effect on the mind and nervous system. Bhramari Pranayam is one of the type of Pranayam which relieves stress and helps in alleviating anger, anxiety and insomnia, increasing the healing capacity of the body.+ − Bhramari Pranayama is very effective in instantly calming your mind down. It is one of the best breathing exercises to release the mind of agitation, frustration or anxiety and get rid of anger.+ − + − − Bhramari Pranayama is very effective in instantly calming mind down. B. K. S. Iyengar mentioned that Bhramari Pranayama relieves stress and alleviating anger, anxiety and insomnia, and reducing blood pressure.10 − − Bhramari Pranayama has a effect on physical, psychological and intellectual health. In physical health it helps in improvement in functions of hypothalamus, pituitary gland and parasympathetic nervous system. Parasympathetic nervous system is linked with a peaceful and composed status of body and mind. Regular practice of it, helps in overcoming negative emotions. Bhramari Pranayama can act as a beneficial agent to achieve the state of total health. − − Bhramari Pranayam has an influential role in controlling negative emotions such as anger, anxiety, stress, fear. It has good results in improving insomnia. It has also capacity in improving and strengthening voice quality. With the help of Scientific evidences conclusion has drawn that Bhramari Pranayam can be beneficial in the prevention and cure of diseases.https://rfppl.co.in/subscription/upload_pdf/Amrutha%20Kalyani_5231.pdf − − Bhramari Pranayama involves production of a reverberating sound mimicking the sound of the honey bee during the rechaka (exhalation). The vibrations produced during the procedure are believed to have various good effects on different systems of the body. − − Bhramari is a Sanskrit word which is derived from Bhramar the black Indian bumble bee. It describes the characteristic humming sound which is produced while exhaling in this breathing exercise. Bhramari helps to reduce stress and anxiety, expand joy and relaxes both body and mind. Moreover, the exhalation clears and vibrates the throat.[9] − − http://www.iamj.in/posts/2020/images/upload/3913_3918.pdf − − Vibrations produced due to humming sound of Bhramari Pranayam affects directly on the hypothalamus of the brain, causing a resonance in mind which relieves stress and produces calmness and happiness in the whole body. Thus, Bhramari Pranayam helps to improve our mental health. − − daily practice of Bhramari Pranayama produces acoustic vibrations, and this vibration could have a significant impact on brain tissues.
→Laya or Silencing Pranayama: Editing
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 at exhalation 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>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> 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 Purvakrama involves sitting in any comfortable Sukhasana positio with an erect spine and stable mind and relaxing the body. It is advised to the eyes closed throughout the practice to cut off external inputs of sound and sight to internalize the consciousness.<ref>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>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 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>
which brings calmness and silencing of mind.
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 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 very effective in instantly calming the mind down.
* It relieves stress and reduces blood pressure.
* It has good results in improving insomnia.
* It helps in increasing the healing capacity of the body.<ref name=":6" />
* It helps in improving the functions of hypothalamus, pituitary gland and parasympathetic nervous system.<ref name=":6" />
* 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" />
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" />
The vibration of the humming sound creates a soothing effect on the mind and nervous system. The acoustic vibration might be playing key role in producing effect of Bhramari Pranayam by vibrating brain and whole head.7 Bhramari causes the whole brain to vibrate. Vibration of the cerebral cortex sends impulses to the hypothalamus which has the capacity to control the pituitary gland. The hypothalamus also sends impulses to parasympathetic nervous system. This helps tune the whole neuroendocrinal system to function in a harmonious and synchronized way. Parasympathetic nervous system is linked with a peaceful and composed status of body and mind. Bhramari Pranayama<ref name=":6" />
daily practice of Bhramari Pranayama produces acoustic vibrations, and this vibration could have a significant impact on brain tissues.
which brings calmness and silencing of mind.
file:///C:/Users/kanak/Downloads/JETIR1908924.pdf
file:///C:/Users/kanak/Downloads/JETIR1908924.pdf
It is a method of harmonizing the mind and directing awareness inwards.
It is a method of harmonizing the mind and directing awareness inwards.
In physical health
Parasympathetic nervous system is linked with a peaceful and composed status of body and mind. Regular practice of it, helps in overcoming negative emotions. Bhramari Pranayama can act as a beneficial agent to achieve the state of total health.
Bhramari Pranayam is different from other Pranayamas in the fact that in this Pranayama acoustic vibration is produced by humming sound along with Yogic body posture. The acoustic vibration might be playing key role in producing effect of Bhramari Pranayam by vibrating brain and whole head.7 Bhramari causes the whole brain to vibrate. Vibration of the cerebral cortex sends impulses to the hypothalamus which has the capacity to control the pituitary gland.4
Bhramari Pranayam With the help of Scientific evidences conclusion has drawn that Bhramari Pranayam can be beneficial in the prevention and cure of diseases.
== Sequence of Steps in Pranayama Practice ==
== Sequence of Steps in Pranayama Practice ==