Yoga · 3-5 minutes
Alternate nostril breathing
A calming breathing practice that alternates breath between the two nostrils to balance the mind and reduce stress.
Read more All yoga
Breathing (Pranayama)
Humming bee breath
A soothing practice where you hum like a bee on the exhale, releasing tension and calming the mind quickly.
- Sanskrit name
- Bhramari Pranayama
- Level
- Beginner
- Hold / duration
- 2-3 minutes
- Best for
- Anxiety, headaches from tension, and calming down
How to do it - step by step
- 1
Sit tall in a comfortable position and close your eyes.
- 2
Place your index fingers gently on the cartilage in front of your ears, or rest your hands on your lap.
- 3
Breathe in slowly through your nose, filling the lungs.
- 4
As you exhale, make a steady humming sound like a bee, with your lips closed and teeth slightly apart.
- 5
Feel the vibration in your head and face. Repeat for 6-8 rounds.
- 6
Sit quietly for 30 seconds and notice the stillness.
Benefits
- Quickly relaxes the mind and relieves tension.
- Helps reduce anger, frustration, and restlessness.
- Can ease tension headaches and improve sleep.
- Supports focus and a calm voice.
Precautions - who should be careful
- Do not press hard on the ears.
- Avoid it if you have an ear infection.
- Stop if you feel dizzy or unwell.
Easier and deeper versions
- Easier: simply hum on a soft “mmm” without closing the ears.
- Deeper: extend the exhale to eight counts.
Do it at your desk
- Do it quietly with your headphones off during a short break, or in a quiet corner.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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