Humming Bee Breath (Bhramari Pranayama)

I recently introduced a group to Bhramari Pranayama, the calming “humming bee” breath from the yogic tradition, which gets its name from the black Indian bee because the exhalation sounds like a bee’s buzz.

One participant summed it up beautifully: “Oh, that feels so Zen. I want to stay here.”

This simple yet powerful breathing technique promotes deep relaxation and helps reduce stress. But how, exactly, does humming do that?

The Science Behind the Hum

Humming…

• Disrupts intrusive thoughts – Like a mantra or chant, humming protects the mind by gently refocusing attention.

• Stimulates the vagus nerve, activating the parasympathetic “rest and digest” response.

• Calms the nervous system through vibration, helping you feel more grounded and present.

  
  

These calming effects aren’t just anecdotal—they’re backed by research:

• A recent study comparing humming, exercise, and sleep found that humming produced the lowest stress index, with notable cardiovascular, respiratory, and psychological benefits.

• Another study showed that humming positively impacts brain areas tied to mood, anxiety, cognition, and memory.

• Additional research revealed that humming can lower heart rate, increase relaxation, regulate emotions, and improve heart rate variability—a key marker of resilience and well-being.

• Bhramari Breath specifically has been shown to increase nitric oxide levels dramatically—up to 7-fold in one study and 15-fold in another. Nitric oxide helps relax blood vessels, improve circulation, and lower blood pressure.

  
  

Humming’s Close Cousin: Chanting

Chanting, which shares many of humming’s vibrational qualities, has similar benefits. A survey found that regular chanting practitioners report an improved quality of life and greater access to mindfulness and “flow” states.

Try It Yourself

Practice Humming Bee Breath and give yourself a moment of calm. Simply breathe in through the nose for a count of four. Exhale, through the nose, making a humming sound for a count of 8 to 10. You may wish to try it first with a hand on your throat to feel the vibration stimulating the vagus nerve. Then practice by placing your fingers over the cartilage of the ear and pressing in while you continue bee breathing.

When you’re done, rest in the silence. It’s in that spaciousness where the deepest peace is felt.