Bhramari and Sheetali Pranayama: Steps, Benefits & Common Mistakes to Avoid
Introduction In yoga, pranayama is a force to be reckoned with. It is more than mere breathing; it is an all-round method that controls the flow of energy, balances the mind, and builds the body. Of all the pranayama methods, Bhramari Pranayama and Sheetali Pranayama are known for their soothing, cooling, and refreshing effects.
Whether you are new to yogic breathing or a yoga instructor looking for systematic answers, this blog gives you a step-by-step, comprehensive overview of both the processes, their advantages, mistakes to be avoided, and how they can change your health and thought pattern. We also connect the knowledge to the ancient teachings of the top yoga schools in Rishikesh and emphasize its importance for Yoga Teacher Training in India.
What is Bhramari Pranayama (Bee Breath) & How to Do It?
What is Bhramari Pranayama? Bhramari Pranayama, which is commonly known as “Bee Breath,” is named after the Sanskrit term “Bhramar,” which refers to a black Indian bee. This technique consists of making a humming sound similar to a bee during exhalation, which calms the nervous system and leads to a state of deep meditation.
Top 7 Benefits of Bhramari Pranayama
Bhramari Pranayama Benefits
1. Reduces Stress and Anxiety: The vibrating hums calm the brain, lower cortisol levels, and create a feeling of inner calm.
2. Improves Sleep: Particularly helpful for insomnia, it quiets mental chatter and encourages sound sleep.
3. Balances Hormones: It stimulates the parasympathetic nervous system, which results in hormonal balance.
4. Improves Concentration and Memory: Helpful for students and business professionals, it refines focus and mental acuity.
5. Relieves Sinusitis and Migraines: The vibrations clear nasal passages and relieve pressure in the head.
6. Stimulates the Vagus Nerve: Facilitating improved digestion, emotional balance, and cardiovascular health.
7. Supports Emotional Healing: It calms trauma, lessens anger, and promotes emotional balance.
Bhramari Pranayama Steps
How to perform Bhramari Pranayama (Bhramari Pranayama Procedure):
1. Find a Comfortable Pose: Sit comfortably in Sukhasana (Easy Pose) or Padmasana (Lotus Pose). Maintain a straight spine.
2. Close Your Eyes: Direct attention inwards and unwind the body.
3. Position the Fingers: Put your index fingers on the cartilage of your ears (tragus). You may also use the Shanmukhi Mudra.
4. Deep Inhale: Inhale slowly and deeply through the nose.
5. Exhale with a Humming Sound: While pressing the cartilage softly, exhale slowly with a humming bee-like sound.
6. Repeat: Do 5–7 rounds to start with.
Bhramari Pranayama Pose Tip: Relax your face muscles and don’t strain your throat while humming.
Common Mistakes to Avoid During Bhramari Pranayama
1. Forcing the sound: Humming should be soft and not loud or strained.
2. Retaining breath unnecessarily: There should be a natural flow; don’t hold breath unless instructed by a teacher.
3. Poor posture: Keep your spine straight to facilitate full expansion of the lungs.
4. In a Noisy Place: Take a quiet area to feel the vibration fully.
5. Practicing after Meals: Practice pranayama always on an empty stomach.
Sheetali (Shitali) Pranayama: Cooling Breath Technique Explained
What is Sheetali Pranayama? Sheetali (or Shitali) Pranayama is a cooling breathing exercise in which the tongue is rolled and air is sucked in, and then is exhaled through the nose. The word “Sheetali” is derived from the Sanskrit word “Sheetal,” which means ‘cooling’ or ‘soothing.’
This practice is best suited for hot weather, summer months, or individuals who have to cope with body heat, acidity, and stress.
7 Amazing Benefits of Sheetali Pranayama
Sheetali Pranayama Benefits (Shitali Pranayama Benefits)
1. Lessens Body Heat: Particularly useful in a hot summer or for Pitta constitution individuals.
2. Soothes the Mind: Cooling breath calms mental restlessness and irritability.
3. Manages High Blood Pressure: Manages hypertension through soothing effects.
4. Digestion Improves: Relieves acidity, hyperacidity, and indigestion.
5. Detoxifies: Increases oxygenation and cleanses the system.
6. Skin Benefits: Cooling effect manifests in clearer, radiant skin.
7. Enhances Concentration: By soothing the nervous system, it induces better clarity.
How to Practice Sheetali Pranayama: Step-by-Step Guide
Sheetali Pranayama Steps (Sitali Pranayama Steps)
How to Perform Sheetali Pranayama:
1. Seated Posture: Sit comfortably in a meditative pose.
2. Roll the Tongue: Curl your tongue lengthwise into a tube (as shown in many Sheetali Pranayama images).
3. Inhale Through the Tongue: Draw air in through the rolled tongue slowly.
4. Close the Mouth: After inhaling, close the mouth and exhale slowly through the nose.
5. Repeat: Practice for 8–10 rounds initially.
Alternate: If you are unable to roll the tongue, attempt Sheet Kari (an alternative where the breath is sucked in between tightly closed teeth).
Sheetali Pranayama Common Mistakes to Avoid
1. Breathing Quickly: The breath must be slow and regulated, not quick.
2. Failure to Clean the Tongue: Oral health is important prior to this exercise.
3. Practice in Cold Weather: It can unbalance the body temperature during winters.
4. Practicing After Meals: Practice always on an empty stomach.
5. Omitting Nasal Exhalation: Make sure to exhale only from the nose.
Difference Between Bhramari and Sheetali Pranayama
- Feature Bhramari Pranayama Sheetali Pranayama
- Purpose Meditative and calming Detoxifying and cooling
- Sound Humming sound Silent
- Pattern of Breath Normal inhale, humming exhale Inhale through tongue, nasal exhale
- Best Time At any time (preferably morning/evening) Summer or hot weather
- Effects Mind and nervous system Body heat and digestion
- Plavini Pranayama and Other Cooling Practices
Though not discussed here, do mention Plavini Pranayama, another cooling exercise that is commonly taught on advanced training courses such as Yoga Teacher Training in Rishikesh. Swallowing air, Plavini is not normally practiced without wise guidance from qualified gurus at India’s best yoga schools.
Pranayama Practice Safety Tips
1. Learn in the class of a certified yoga teacher, preferably the best yoga schools in Rishikesh.
2. Never strain your body or breathe.
3. Practice in a regular manner but within limitations.
4. Keep yourself clean before performing any practice of mouth or nasal breathing.
5. Along with asanas and meditation, practice pranayama for complete benefit.
Why Learn from the Best Yoga School in Rishikesh?
Rishikesh, the yoga capital of the world, provides holistic yoga teacher training programs steeped in tradition. A Yoga Teacher Training in India or particularly in Rishikesh guarantees:
• Authentic instruction
• Certified and seasoned gurus
• Deeper immersion in the yogic way of life
• Exposure to all pranayama practices including Bhramari Pranayama, Sheetali Pranayama, and Plavini
Mistakes to be Avoided in Bhramari Pranayama
1. Forcing the Sound: Humming must be soft, not strained or loud.
2. Holding Breath Unnecessarily: Keep the flow natural; do not hold breath unless instructed by a teacher.
3. Poor Posture: Sit with your spine straight to enable complete lung expansion.
4. Performing it in a Noisy Environment: Find a quiet place to feel the entire vibration.
5. Practicing the Full Stomach: Always practice pranayama on an empty stomach.
Frequently Asked Questions (FAQs) – Detailed Answers
1. What is Bhramari Pranayama beneficial for? Bhramari Pranayama is very effective for:
• Stress Reduction: The humming vibration soothes the nervous system.
• Emotional Healing: Continuous practice discourages anger, anxiety, and emotional disturbances.
• Better Sleep: The mind calms down, leading to deeper, uninterrupted sleep.
• Improved Concentration: Improves memory retention and focus.
• Reduction of Migraines and Sinus Problems: Vibrations clear the nasal passage and ease cranial tension.
• Blood Pressure Reduction: The relaxing effect aids heart health.
• Facilitating Meditation: Best done before meditation as it induces mental calm.
2. What is Bhramari Pranayama’s mudra? The suggested mudra is Shanmukhi Mudra, or the “six gates gesture.”
• Shanmukhi Mudra Steps:
O Gently close the ears with the thumbs.
O Index fingers place above the eyebrows.
O Middle fingers lightly press the eyes.
O Ring fingers rest on the nostrils (optional), and little fingers are placed close to the lips or cheeks.
• This mudra increases inward focus and sensory withdrawal (pratyahara), heightening the meditative experience of Bhramari.
3. What sound is made by Bhramari Pranayama?
• The “mmm” sound—similar to the humming of a bee—is made on exhalation.
• This sound vibrates in the head, particularly in the nasal and forehead areas.
• The vibration arouses the vagus nerve and brings about calmness, which is for the welfare of the brain and heart.
• It is very important to maintain the sound soft, consistent, and continuous for optimal benefits.
4. How to practice Bhramari properly? To practice Bhramari properly, refer to these elaborate steps:
• Posture: Sit somewhere quiet in a meditative position with your back straight.
• Prepare: Close your eyes, relax your body.
• Finger Position: Employ either index fingers on ear cartilage or take on Shanmukhi Mudra.
• Inhale: Breathe in slowly and deeply through the nose.
• Exhale with Hum: Press gently on the ear cartilage or cover the ears and exhale slowly, producing a low humming sound.
• Awareness: Pay attention to the sound and its vibration in your head area.
• Length: Practice 5 rounds initially and work up to 10–15.
• Avoid: Breath retention, loud humming, or practicing with a full stomach.
5. Which Pranayama is best for memory power? Several pranayamas benefit memory, but the top ones include:
• Bhramari Pranayama:
o Activates the brain’s alpha waves.
o Encourages deep concentration and reduces mental restlessness.
• Anulom Vilom (Alternate Nostril Breathing):
o Balances both brain hemispheres.
o Enhances oxygen supply to the brain.
• Kapalbhati:
o Increases mental alertness and energy.
o Should be practiced with caution and only under guidance if you’re a beginner.
• Nadi Shodhana:
o Cleanses the energy channels.
o Enhances intellectual clarity and quality of decision-making.
All these methods, particularly when imparted by instructors in Best Yoga School in Rishikesh, go a long way in achieving clearer memory, mental tranquility, and improved retention.
If you want to dive deep into the yogic power of transformation, take a 200 Hour Yoga Teacher Training at a well-known Yoga Gurukul in Rishikesh. The course will provide you with the best yoga and meditation training but trains you to become a more balanced, aware life leader. You will find your reach in the practice in a real and supportive environment, have the confidence and tools necessary to fulfill all aspects of your life.