humming bee
A humming exhale practice that uses sound to settle attention.
traditional name: bhramari pranayama
A gentle inhale followed by a long humming exhale.
The sound gives attention a clear anchor and makes the exhale easier to lengthen without counting too hard.
Bhramari is a classical pranayama practice named after the sound of a humming bee.
Keep the hum soft. Stop if the vibration, pressure, or sound feels unpleasant.
these notes summarize research related to controlled breathing. individual results vary, so keep the practice comfortable and stop if you feel unwell.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis
Slow breathing may support mental calm and focus
Consistent reduction in heart rate across studies
Enhanced heart rate variability and autonomic balance
Effective for stress management and emotional regulation