Step‑by‑Step Guide to Practicing Bhramari Pranayama Safely

To harness the calming power of Bhramari, follow these simple steps:

1. Sit upright on a mat or chair with a straight spine. Keep your shoulders relaxed. 2. Close your eyes and place your index fingers gently on the cartilage of both ears. 3. Take a deep nasal inhale, filling the lungs completely. 4. While exhaling, press the ears lightly and produce a steady humming sound resembling a bee. Keep the tone smooth and avoid straining. 5. Continue the breath cycle for 5 to 10 rounds, lasting about two minutes.

The practice should be performed on an empty stomach, preferably after a light meal gap of 2–3 hours. Individuals with chronic sinus infections, heart disease, or who are pregnant must seek medical advice before trying this technique.