May 29, 2024
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Yoga for reducing BP, improving mental health: What’s the humming bee pranayama all about? | Health and Wellness News


This pranayama can be practised in the morning and even at night before sleeping, says yoga expert Kamini Bobde

humming bee pranayamaA systematic review by researchers from Chennai, published in PubMed Central in 2017, found how one of the studies highlighted that the acoustic vibration while doing this pranayama was like a stretching exercise for the brain. (Source: Pixabay)

As sound therapy gains acceptance as an intervention to calm anxiety, depression and other mental health problems, yoga has been harnessing two very powerful yet simple facts of our existence, our breath and sound vibrations, to do just that.

Bhramari pranayama, or the humming bee breath pattern, is a powerful practice that impacts the physical level as well as mental, psychic and deeper levels of consciousness. It is almost like purging yourself of a deeper level of trauma, fears and psychosis as it revs up your nervous system. It has been shown to boost pulmonary functions, improve autonomic function, sleep quality, lower blood pressure and infection risk.

When isolated COVID-19 patients did this practice, it showed improvement in the psychological health disorders such as anxiety, depression and sleep deprivation. A six-month practice of Bhramari Pranayama showed reduction in reaction time in the healthy adolescent group, which implies improvement in reflexes and information processing. Regular practice of Bhramari Pranayama can be effective in improving stress response.

A systematic review by researchers from Chennai, published in PubMed Central in 2017, found how one of the studies highlighted that the acoustic vibration while doing this pranayama was like a stretching exercise for the brain.

This pranayama can be practised in the morning and even at night before sleeping. It should not be practised lying down. One must not do it during severe infection of the ear, nose or eyes.

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1. Sit in any meditative pose or be comfortable on a chair or sofa, ensuring that your back is straight.
2. Plug your ears with the index or middle finger or close the flaps of the ears.
3. Separate your teeth and keep your mouth closed. Bring the tip of your tongue to the space behind the upper front teeth. Keep it like this throughout the practice, ensuring that the jaw remains relaxed.
4. Watch your breathing for sometime and relax your whole body.
5. Close your eyes, spine straight.
6. Take a deep breath.
7. As you exhale, chant “OM” keeping the first two syllables, A and O, short but prolong the last syllable “M”, creating a humming sound inside your head.
8. The humming sound should be continuous and loud enough for you to hear it and feel the vibrations inside your head.
9. At the end of the exhalation, stop the humming.
10. This makes one round.
11. Inhale again and repeat the whole process.
12. Do five to 10 rounds.

© The Indian Express Pvt Ltd

First uploaded on: 13-04-2024 at 12:12 IST




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