Bhramari (Bee Breath) — Instant Calm Technique

**Preparation:** - Sit comfortably, spine erect, eyes closed - Place index fingers gently on the tragus (ear cartilage flap) — don't push into the ear canal - Or simply cover ears with palms (Shanmukhi Mudra) **Technique:** 1. Take a deep breath in through the nose 2. As you exhale, make a smooth, steady humming sound like a bee (mmmmmm) 3. Feel the vibration throughout your skull, face, and chest 4. The pitch should be medium — not too high, not too low 5. When the exhale completes naturally, release the hum, inhale again **Practice:** - 7-10 rounds (about 5-10 minutes) - Keep the hum steady and even — no wavering - After final round, sit in silence for 2-3 minutes **When to Use:** - Before sleep (one of the best practices for insomnia) - During anxiety or emotional overwhelm - For headache relief - To transition between tasks and reset focus **Why It Works:** The vagus nerve runs through the throat. Humming stimulates it, triggering the parasympathetic "rest and digest" response. The vibration also increases nitric oxide production in the sinuses.