Breath is the bridge between body and mind, and ancient yogic breathing technique—Pranayama—have been practiced for centuries to cultivate balance, health, and spiritual awareness. “Prana” and “ayama” are the two root words that make the word pranayama. Prana is a Sanskrit word that means “life force or vital energy” while ayama means to control, restrain or extension. It is a means to control, extend, and distribute the body’s internal energy (prana) to enhance well-being. Among the many types of Pranayama, Bhramari Pranayama and Sheetali Pranayama stand out for their simplicity and profound effects. This article explores their steps, benefits, precautions, and mistakes to avoid, with insights from traditional yoga schools in India and Rishikesh.
What is Bhramari Pranayama (Bee Breath)? – Meaning & Basics
Bhramari pranayama also known as “humming bee breath” is a calming breathing practice. Bhramari word derived from the Sanskrit word “Bhramara” meaning bee, so while practicing this pranayama produce a gentle humming sound like a black bee while exhaling and listen to that sound vibration by closing the ears with the hands. This vibration creates a soothing effect on the mind and nervous system, making it one of the best pranayama for stress relief, improved sleep, and enhanced focus.
How to Practice Bhramari Pranayama – Step by Step Guide
This is a rather simple pranayama anyone can practice this following below mentioned steps for Bhramari Pranayama
- Sit in a comfortable meditation asana, can be sukhasana, padmasana or siddha asana with hands resting on your knees and your spine straight and shoulder relaxed..
- Close your eyes and observe your body as it is. Then take a few deep and calming breaths to relax the whole body.
- The lips gently closed with teeth slightly apart throughout the practice to hear and feel the sound vibration.
- Then place your thumb gently in your ears or gently press the flaps of the ears without inserting the thumb. And with rest of the fingers gently cover your eyes, nose and mouth (using Shanmukhi mudra)
- Bring the awareness to the centre of the head and keep the body still. Then inhale through your nose.
- Exhale slowly and in controlled manner and while exhaling make a deep humming sound like a black bee. This is one round.
- Inhalation and exhalation should be smooth and controlled.
- Be aware of the vibration in your head and body.
- Repeat this for 5-10 rounds.
Duration: 5 to 10 rounds is sufficient for the beginner, then slowly increase to 10 to 15 minutes.
Time of practice: Best time to practice is early in the morning or late at night.
Top Benefits of Bhramari Pranayama for Mind & Body
Bhramari pranayama benefits both physical and mental health. Along with physical and mental well-being it also plays important role in one’s spiritual journey. The benefits are as follows:
Mental benefits
- Bhramari relieves stress and cerebral tension, which helps people with anger, anxiety and insomnia.
- It improves concentrate, mental clarity and boots memory.
- It opens the blockage and gives the feeling of happiness to mind and brain.
- With regular practice Bhramari helps in relieving from hypertension and sleep disorders.
- Bhramari pranayama can instantly calm mind down. B.K.S. Iyengar has also stated that this pranayama relieves stress, removes anger, anxiety and insomnia.
Physical benefits
- Increases the healing capacity of the body.
- It strengthens and improves the voice.
- Buzzing sound stimulates the ears which might benefit in Tinnitus( ringing in the ear due to hearing loss)
- It may helps in boosting the brain functions.
- It helps people with high blood pressure and heart problems by lowering stress level.
- It helps in curing paralysis and mild migraines.
- In pregnancy it helps to maintain and regulate the functioning of endocrine system.
- It’s very good for Alzheimer disease.
Spiritual benefits
Bhramari brings a meditative state by calming the mind and directing the awareness inward. That’s how it aids in spiritual practices.
Precautions & Who Should Avoid Bhramari Pranayama
Generally everyone can practice Bhramari Pranayama but there are few precautions to consider.
- Bhramari should not be performed in lying position.
- This pranayama should be practiced empty stomach.
- People with severe migraines should avoid practicing, with mild migraine can practice with eyes open and under the guidance of a qualified yoga instructor.
- People suffering from ear or nose infection should refrain from practicing this pranayama until recovery.
- People with heart disease must practice for shorter period of time and without breath retention.
- Women should avoid Bhramari during menstruation as it might induce cramps.
What is Sheetali (Shitali) Pranayama – The Cooling Breath Explained
Sheetali Pranayama is yoga’s natural remedy for cooling down the body, calming stress, and easing anger or irritation. Sheetali Pranayama (sometimes written as Shitali Pranayama, Sitali Pranayama,or Sheethali Pranayama) means the “cooling breath.” The word Sheetal in Sanskrit means calmness and peacefulness. Sheetali Pranayama comes from the ancient practice of Hatha Yoga. It is a gentle breathing practice that helps cool down the body and calm the mind, especially when Pitta (heat) is high in our body according to Ayurveda. The best part is its simplicity — you can practice it anytime and anywhere to feel relaxed and at ease.
How to Do Sheetali Pranayama (Cooling Breath) – Steps for Beginners
- Sit in a comfortable meditation asana, can be sukhasana, padmasana or siddha asana with hands resting on your knees and your spine straight and shoulders relaxed.
- Close your eyes and observe your body as it is. Then take a few deep and calming breaths to relax the whole body.
- Extend your tongue outside as far as possible without strain. Roll the sides of the tongue up to form a tube.
- Inhale deeply through the rolled tongue (feeling the coolness on the tongue and the roof of the mouth).
- At end of inhalation bring the tongue back in and exhale through the nose in a controlled manner. This is one round.
- Inhalation and exhalation should be smooth and controlled.
Duration: 9 to 15 rounds is sufficient for the beginner, then slowly may increase upto 60 rounds in very hot weather.
(Note: If you cannot roll your tongue, simply place the tip of the tongue on the roof of your mouth and bring your teeth lightly together. Exposing teeth inhale through your mouth — this is also called Sitkari Pranayama.)
Health Benefits of Sheetali Pranayama – Cooling & Calming Breath
- Helps regulate body temperature and keeps the system cool.
- Brings relaxation to both mind and body.
- Reduces stress, emotional agitation, and mental tension.
- Encourages muscular relaxation and a sense of calmness.
- Supports better control over hunger and thirst.
- Promotes even flow of prana (life force energy) throughout the body.
- Can be used as a natural tranquilliser to calm the nervous system.
- Generates a pleasant feeling of inner satisfaction and peace.
- Pacify Pitta related disturbances in the body such as inflammation, acid indigestion, burning eyes, heat rash etc.
Precautions of Sheetali Pranayama
- Do not practice in a polluted atmosphere or during cold weather.
- Do not practice if have cold, cough or respiratory issue as it has cooling effect so will increase Kapha (mucus)
- If practicing with breath retention hold for a short time only as holding for longer has a heating effect.
Contraindications of Sheetali Pranayama
- Avoid if suffering from low blood pressure or respiratory disorders such as asthma, bronchitis, excessive mucus.
- People with heart disease should practice without breath retention.
- Because of it’s cooling effect avoid if suffering from chronic constipation.
General Pranayama Steps for Beginners – Quick Guide
If you are new to pranayama, always follow these general pranayama steps:
- Sit in a quiet place, in a comfortable meditative posture.
- Keep your spine upright and shoulders relaxed.
- Start with normal breathing before moving into specific techniques.
- Practice for 3–5 minutes initially, gradually increasing duration.
- Always end with a few minutes of meditation or Shavasana for relaxation.
If you want to dive deeper into pranayama, meditation, and yoga philosophy, learning from the Best Yoga School in Rishikesh is highly recommended.
Rishikesh is called the Yoga Capital of the World and offers immersive Yoga Teacher Training in Rishikesh, where you can study pranayama, asanas, and Ayurveda in depth. Practicing Pranayama during a Yoga Teacher Training in Rishikesh deepens spiritual awareness, calms the mind, strengthens the body, and builds inner balance that supports both in teaching as well as in daily life. Many international students also choose Yoga Teacher Training in India for an authentic experience. Whether you are looking for a Yoga School in Rishikesh or a Yoga School in India, make sure to select one that is Yoga Alliance certified for global recognition.
FAQs on Bhramari & Sheetali Pranayama (Bee Breath & Cooling Breath)
1. What is Bhramari Pranayama good for?
It is excellent for stress relief, reducing anxiety, improving sleep, and calming the nervous system. It also supports better concentration and voice quality.
2. What is the mudra for Bhramari Pranayama?
You use Shanmukhi Mudra, where the fingers gently close the ears, eyes, and lips to withdraw senses and focus inward.
3. Which sound is produced by Bhramari Pranayama?
A gentle humming sound similar to that of a black bee.
4. How to do Bhramari correctly?
Sit comfortably, close your ears, eyes, nose and mouth with your fingers, inhale deeply, and exhale slowly while making a soft humming sound. Focus on the vibration in your head.
5. Which Pranayama is best for memory power?
Bhramari Pranayama is considered one of the best for memory, focus, and mental clarity because of its calming effect on the brain.
Final Thoughts on Bhramari & Sheetali Pranayama – A Path to Inner Calm
Both Bhramari Pranayama and Sheetali Pranayama are powerful techniques for overall well-being. While Bhramari calms and soothes the nervous system, Sheetali cools the body and balances energy. Practicing them regularly — with correct posture, awareness, and moderation — can bring deep transformation to your physical and mental health.
If you are serious about learning pranayama in depth, consider joining a Best Yoga Teacher Training in Rishikesh to experience authentic teachings from the roots of yoga.