breath

o do a simple version of Bhramari, sit in a comfortable upright position as you would for meditation. Keeping your mouth closed, with your exhalation make a low- to medium-pitched humming sound in your throat. As you make the sound, which should last the entire length of the exhalation, tune into the literal vibration of the sound waves in your throat and even in your skull and brain. Then inhale through your nose, and if you're comfortable, repeat. Try to make your transitions into and out of each humming exhalation as smooth as possible.

At first, you might try Bhramari for a minute, but if it's goes well you can progress to a few minutes at a time. Depending on your breath capacity, the exhalation might vary from short to quite long. I'd suggest doing as long an exhalation as feels completely comfortable. At all times, each subsequent inhalation should be smooth, without any breath hunger. If you are feeling at all short of breath, you've likely pushed harder than you should, and if so, simply take a catch up breath and then resume Bhramari. If you feel at all agitated, I'd suggest you suspend the practice for the day and try it again another time with shorter exhalations.

Most people who do Bhramari as I've described it above will find the practice soothing. Since you will be lengthening your exhalation relative to your inhalation, the Bharmari breath activates the parasympathetic nervous system, and within a few breaths can bring you to a greater sense of relaxation and calmness. According to the classic text Hatha Yoga Pradipika, "with regular practice of bhramari, bliss arises in the heart."

A recent study Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate suggested that the practice can lower blood pressure. In my yoga therapy work, I've found it useful for stress and various stress-related conditions, including insomnia (try a low-pitched sound). It's also useful for nasal congestion due to colds, allergies or sinus infections (use a slightly higher-pitched sound so that you c