How to Do Bhramari Pranayama: Steps, Benefits and Precautions

Latika · MA in Yoga, NET QualifiedUpdated 17 October 2026 · 3 min read

Bhramari means bumblebee. In this pranayama you make a soft "mmm" sound through the nose as you breathe out, just like a bee humming. It is one of the easiest pranayamas there is: five minutes and a quiet corner are all you need.

In our classes we often do it at the end of practice, when the body is tired and the mind needs to settle.

How to sit

• Sukhasana (cross-legged), Vajrasana or on a chair, whichever keeps your back straight.
• Shoulders relaxed, jaw loose, lips gently closed.
• On an empty stomach or 2 to 3 hours after a meal. Morning or before bed both work well.

Steps of Bhramari pranayama

1. 1
   Close the earsUse your thumbs to gently press the small flap in front of each ear (the tragus). Do not put a finger inside the ear.
2. 2
   Place the fingersIndex fingers on the forehead, the middle two fingers lightly over closed eyes, little fingers beside the nose. No pressure on the eyes. At first, just closing the ears is enough.
3. 3
   Breathe in deeplyTake a slow, deep breath in through the nose.
4. 4
   Hum as you breathe outWith your mouth closed, breathe out slowly through the nose making a soft, steady "mmm" sound. You will feel it in your head and face.
5. 5
   One round doneWhen the breath runs out, rest your hands on your knees and take one normal breath. That is one round.

Start with 5 rounds. Once it feels easy, do 7 to 10 rounds, about 5 to 7 minutes. The sound does not need to be loud; a soft, long hum is right.

Benefits of Bhramari pranayama

• The out-breath gets longer, which helps the mind feel calm and the body relaxed.
• It helps settle the restlessness or irritation of a long day.
• Done before bed, many people find it easier to fall asleep. Read yoga for sleep.
• It is a good way to gather the mind before meditation.

Common mistakes

• Putting a finger in the earOnly press the tragus lightly. Pushing a finger inside can hurt the ear.
• Pressing on the eyesThe fingers rest; they do not press. If you wear contact lenses, keep your fingers off your eyes.
• Humming too hardYou do not want a strained, throaty sound. Hum softly, the way you would hum a song to yourself.
• Holding the breathBeginners should not hold the breath between rounds. Take a normal breath and start the next round.

Skip Bhramari if you have an ear infection or ear pain. If you feel dizzy, stop and breathe normally. If you are pregnant, have high BP or any medical condition, check with your doctor first.

Bhramari pairs well with Anulom Vilom: 5 minutes of Anulom Vilom first, then 5 rounds of Bhramari.

This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.