Bhrāmarī

Classical description

The Haṭha Yoga Pradīpikā (2.68) briefly describes:

“Inhaling rapidly producing the sound of the male bumblebee, and exhaling slowly producing the sound of the female bee — with this practice, the great yogīs experience indescribable bliss in their hearts.”

Technique

1. Sit in a comfortable meditative posture
2. Close your eyes
3. Optionally, practice Ṣaṇmukhī mudrā:
   • Thumbs in the ears (closing them)
   • Index fingers gently over the closed eyelids
   • Middle fingers on the sides of the nose
   • Ring fingers over the upper lip
   • Little fingers under the lower lip
4. Inhale deeply through the nose
5. While exhaling, produce a continuous humming sound “mmmmm”
6. The sound resonates in the skull
7. Feel the vibrations in the head and chest
8. Keep the mouth closed, teeth slightly apart
9. Continue for several cycles

Effects according to the texts

The HYP mentions:

• Citta-ānanda — indescribable bliss in the heart
• Experience of the “great yogīs” (mahā-yogīndra)

Recognized effects:

• Deep calming of the nervous system
• Reduces anxiety, anger and insomnia
• The vibrations massage the brain
• Excellent preparation for meditation
• Facilitates listening to the inner nāda

Notes

Bhrāmarī derives from bhramara (black bee). The sound of the exhalation imitates the buzzing of the bee. It is one of the safest and most accessible prāṇāyāmas, excellent for beginners and for evening practice. The vibratory sound has immediate effects in calming the mind. Some tantric texts consider it especially propitious for awakening the inner nāda.