bhramari pranayama | bees breath

Shanmuki mudra with bhramani pranayama (bees breath)

When it comes to anxiety, depression and trauma here is nothing more important or helpful than proper breathing. That said, for some people with anxiety and trauma the idea of paying attention to breath can cause anxiety. It’s really common to be told to take a deep breath but often this is the opposite of what is needed to truly calm the nervous system.

There are a several different breath practices that I teach that make paying attention easier and help to regulate the nervous system. One of these is Bhramari pranayama or “bees breath”. This breath is incredibly soothing when you are feeling the cloudy effects of depression or agitation of anxiety. It can also help tone the vagus nerve - one of the key parts of the nervous system that becomes dysregulated after trauma.

To practice sit comfortably with your spine tall. Inhale through your nose drawing the root of your tongue to the back of your throat. With your lips closed exhale slowly making a deep buzzing sound from your throat.  Feel the vibrations created in you throat and heart. As you deepen the buzzing sound you will start to feel the vibration expand.

Practice 3 rounds to start - eventually moving up to as many as 10. Shanmuki mudra - shown above - allows focus and vibrations to turn inward. If this is not comfortble for you simply place your hands over your eyes and and close your ears with your thumbs. Close your ears by pressing in the nubby part of your ear.

If you would like to learn more about the importance of breath for anxiety, trauma and depression then please get in touch at iam@katlinrobinson.com

peace and light, Katlin