Humming Bee Breath

Bhramari

The pattern

Inhale 4 · Exhale 6. Repeat for about 6 rounds.

Why it helps

The gentle vibration from humming on the exhale is a fast, embodied way to interrupt spiraling thoughts.

How to do it

Inhale through the nose, then exhale slowly through the nose while making a steady humming sound, like a bee.

Good for

• Interrupting racing thoughts
• Tension headaches
• A private, portable reset

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.