Gentle bee-like humming on the out-breath.
Materials
none
Best for
acute stress, before sleep, exam nerves
Art form
music
Not ideal for
active ear infection or severe sinus pain
Reflection prompt
“What changed in your head, throat, or chest?”
Evidence note
Bhramari (humming bee) pranayama has been studied in Indian samples for short-term reductions in heart rate, blood pressure and self-reported anxiety.
Accessibility
Hum quietly or silently if you're in a shared space. Skip if humming hurts your throat.
Safety note
Keep the hum gentle — no straining.