Humming breath (Bhramari), explained
Breathe in through the nose, then hum softly as you breathe out. A calming yoga breath that lengthens the exhale and raises nitric oxide in the nose. How to do it and why it works.
Bhramari, the humming or bee breath, is one of the simplest calming practices there is. You breathe in gently through the nose, then make a soft, steady hum as you breathe out, like a bee.
The hum does two useful things at once: it naturally slows and lengthens your out-breath, and it gives a busy mind a steady sound to rest on.
How to do it
- 1Sit comfortably with your back upright and your mouth closed.
- 2Breathe in gently through your nose for about four counts.
- 3Breathe out slowly through your nose while humming a soft, steady mmm for about eight counts.
- 4Keep the sound gentle. If you like, rest your fingertips lightly over the flaps of your ears to feel the vibration.
- 5Repeat for five to ten breaths, then sit quietly for a moment.
The science
A long, slow exhale is the most reliable way to shift the body toward its calm, rest-and-digest state, and humming makes a long exhale effortless.
Humming also vibrates the air in your nose and sinuses. In a 2002 study in the American Journal of Respiratory and Critical Care Medicine, humming raised nasal nitric oxide about fifteen-fold compared with a quiet exhale. Nitric oxide helps keep the airways and sinuses healthy.
Common mistakes
Humming loudly or forcing the sound. The hum should be soft and comfortable, more a vibration than a song.
Pressing into the ears. If you cover your ears, rest your fingers lightly on the outer flap only, never in the ear canal.
When and how often
Use it when your mind is busy, before sleep, or whenever you want to settle quickly. A few minutes is enough, and it is safe to repeat during the day.
Common questions
Does humming really increase nitric oxide?
Yes. A small 2002 study measured about fifteen times more nasal nitric oxide while humming than during a quiet exhale. The health effects of that boost are still being studied, but the calming effect of a long hummed exhale is easy to feel.
Who should skip it?
Skip it during an ear infection, and stop if you feel light-headed. Otherwise it is one of the gentlest practices here.
Sources: Weitzberg & Lundberg — Humming greatly increases nasal nitric oxide (2002), Humming (simple Bhramari) and heart rate variability — Holter study
Practise Humming breath with a guided timer.
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