Healing
Humming Bee Breath: a Simple Technique For Anxiety Relief
When we are anxious, on the physical level we begin to breathe shallowly using the upper part of the lungs. Our inhales and exhales become short and sharp. Contrarily, when we are relaxed, we breathe slower using the diaphragm. The lengthening of the exhalation (compared to the inhalation) maintains a healthy level of carbon dioxide in the blood, which helps us relax. Bhramari pranayama, also known as Humming Bee breath, helps to reduce the level of anxiety and relax. In this article, we will share with you what Bhramari pranayama is, what its benefits are, and how to perform it.
What Is Pranayama?
‘Prana‘ is the Sanskrit word for breath, “life force”, or “vital principle”. ‘Ayāma‘ can be translated as “the suspension of breath” or “control”. Thus, “pranayama” can be translated as “control over vital energy”.
Most often, pranayama is associated with breathing exercises that have a beneficial effect on the body, saturating it with oxygen. However, yogis use this technique not only for the purpose of improving their physical bodies but also as a way of controlling the flow of prana (vital energy).
Prana is the vital energy that fills everything in the Universe. It saturates all living things with life, providing physical bodies with strength. Breathing allows us to absorb prana and control its flow. It is believed that the basis of the entire existence consists of “energy” and “consciousness”, which are very closely interrelated. Prana gives energy to the forming of consciousness.
According to Patanjali, pranayama is the length of time between inhalation and exhalation. During this period, the time of assimilation of prana increases, the fluctuations of the mind decrease and the perception expands. But how is it possible to reduce the excitation of the brain by holding the breath? This is due to the fact that nerve impulses in some parts of the body are suspended, and the structure of brain waves is harmonized. Therefore, pranayama is one of the most important elements of Hatha yoga.
What Is Humming Bee Breath?
This pranayama derives its name from the black Indian bee called Bhramari. Bhramari = type of Indian bee; pranayama = breathing technique. This pranayama is named so because of the humming sound produced at the back of the throat during the practice – like the gentle humming of a bee.
The Benefits of the Humming Bee Breath
Bhramari pranayama, or Humming Bee Breath, is a safe and easy-to-learn practice that has tremendous therapeutic potential. Here are the benefits of performing Humming Bee Breath:
- It has a beneficial effect on the thyroid, parathyroid, and thymus glands;
- Calms the nervous system;
- Relieves tension and anxiety;
- Helps you fall asleep quickly, relieves insomnia;
- Makes the voice melodic, strengthens the ligaments;
- Helps with diseases of the throat and larynx, as well as nasal congestion.
- Relieves headaches and migraines.
- Improves memory and concentration.
- Reduces blood pressure.
- Vibrations that occur in the body help the cells to remove toxins.
- Builds confidence.
- It prepares you for deep meditation.
How to Perform Bhramari Pranayama?
The technique of performing Bhramari Pranayama is quite simple and does not require special training. It can be performed at any time of the day and even after having a meal. Also, it has no age restrictions.
Instructions:
- Sit in any position that is comfortable for you with a straight back and relaxed shoulders.
- Close the lips, keeping the teeth slightly apart.
- Bring the tip of your tongue to the space behind the upper front teeth. Maintain this position throughout the practice, frequently checking to ensure that the jaw remains relaxed.
- Close each ears with the thumbs, place the index fingers at the midpoint of the forehead – just above the eyebrows – and reach the middle, ring, and pinky fingers across the eyes so that the tips of these fingers press very gently against the bridge of the nose.
- Take a long, deep breath in through the nostrils, bringing the breath all the way into the belly.
- Drop the chin to the chest and begin to exhale slowly, making a steady, low-pitched ‘hmmm’ sound at the back of the throat – like the humming of a bee. Focus on making the sound soft, smooth, and steady.
- Keep the body completely still and bring your awareness to the center of the head – to your Third eye chakra – letting the sound fill the head and spread to the body.
- At the end of the exhalation, slowly straighten your neck as you inhale again through the nostrils to repeat the process.
This is one breathing cycle. Start mastering this pranayama with 7 breathing cycles and gradually increase to 20-30.
After performing the Humming Bee breath practice, do not rush to open your eyes, stay in a meditative state, observe the sensations in the body, sounds, and smells in the surrounding space.
Additional tips:
- This pranayama does not require much effort, so you should never feel a lack of air during the humming process. If you still feel a lack of air, shorten the duration of the exhalation.
- During the practice, keep your body relaxed – there should be no unpleasant or painful sensations, tension, or tremor of the limbs, loss of balance, or emotional anxiety.
- If you find it difficult to relax in a sitting position, then try to lie down, but keep in mind that in a lying position, this technique will have a strong hypnotic effect.
- Instead of “M-m-m-m-m”, you can say “A-U-M” or “OM”.
- During the hum, you can hold the Mula Bandha (Root Lock).
Warning
It is not recommended to practice Bhramari pranayama for those people who have an ear infection or epilepsy.
There are many ways to restore the natural flow of energy through the chakras. Visualization, yoga asanas, breathing exercises, crystal healing, color therapy, sound healing—all of these practices help release blockages and restore balance. Repeating chakra affirmations is another method of chakra balancing. Repeating affirmations direct healing energy to restore balance in your body and your life. When we repeat chakra affirmations, we become capable of rewriting the patterns in our subconscious minds and direct healing vibrations to the chakras.
In this article, you will learn how the practice of chakra affirmations can help you balance your chakras and communicate with your energy field.
What Are Chakras?
Usually, when we speak of the chakras, we mean the seven vital centers in the subtle body.
Chakras are energy nodes in the subtle body, a kind of receiver and transmitter of cosmic energy. These are rapidly rotating whirlpools of subtle energies that arise along the spine from the root to the crown. They are vortex-shaped. Each of the seven main chakras works at a certain level and is “responsible” for a certain aspect of life, health, and various life situations.
Our chakras are like batteries for various levels of vital energy. Their purpose is receiving, storing, and radiating energy through interaction with the universal life force. The freedom with which energy can flow from the universe to you and back directly determines your state of health and well-being.
Any blockages of the vital energy flow lead to a disorder of the body’s systems as a whole and result in illness, discomfort, loss of energy, or emotional instability. By realizing and understanding the chakra system, and the way it works, we are able to remove our own limitations and reach a level where it is easy to solve any problems and overcome any obstacles in life. Meanwhile, a complete blockage can lead to a complete disconnection from the universal life force, that is, to physical death.
There are seven main chakras, which align the spine, starting from the base of the spine through to the crown of the head:
- Muladhara – Root chakra – located in the perineum of men and in the cervix of women.
- Svadhisthana – Sacral chakra – located above the Muladhara, just above the genitals.
- Manipura – Solar Plexus chakra – located behind the navel within the spinal column.
- Anahata – Heart chakra – located above Manipura, near the heart.
- Vishuddha – Throat chakra – located in the middle of the throat.
- Ajna – Third Eye chakra – located at the top of the spinal column near the medulla oblongata.
- Sahasrara – Crown chakra – located in the crown of the head and is associated with the pituitary gland.
These seven chakras (or energy centers) are very important parts of our energy body. The chakras not only control and energize the vital organs of the body but also control and affect our psychological and spiritual conditions. When one of the chakras goes out of balance, it leads to a physical, emotional, or mental impact on your body.
Therefore, it is essential to know what condition your chakras are in. Our Chakra quiz can help you to test your chakras and find out any imbalances. To take the quiz CLICK HERE.
What Are Chakra Affirmations?
Chakra affirmations are short phrases containing a verbal balancing formula that, when repeated many times, activates the healing process in the subconscious of a person, contributing to energy flow restoration, energy block removal, chakra balancing and healing, psycho-emotional state improvement, and positive changes in health and wellbeing.
With the help of chakra affirmations, you can reprogram your mind from lack of energy and illness to vitality and health. If you learn to direct the energy of your thoughts to health and wellbeing you will eventually start feeling better, more energized, and will notice that you’re more healthy than ever.
Chakra affirmations will help you to remove emotional and energetical blocks which will naturally lead to a significant improvement of your overall health and will take the quality of your life to the next level.
Now, let me share with you powerful affirmations for each of the seven chakras.
Root Chakra Affirmations
Sanskrit name: Muladhara
Color frequency: Red
Location: In the perineum of men and in the cervix of women
Responsible for: Stability, safety, financial security, strength
Affirmations
- I am centered and grounded.
- I love being in my body.
- I am powerful, rooted, and strong.
- I have everything I need.
- I am stable and secure.
- I am connected to nature.
- I am financially secure.
- I am safe.
- The universe takes care of me.
- I am peaceful, protected, and secure.
- I trust in the goodness of life to carry me through.
Sacral Chakra Affirmations
Sanskrit name: Svadhisthana
Color frequency: Orange
Location: just above the genitals
Responsible for: Sexuality, creativity, joy, playfulness, and versatility
Affirmations
- I am creative and joyful.
- The sweetness of life flows through me.
- I embrace and celebrate my sexuality.
- It is safe to express my sexual self in healthy ways.
- I deserve to enjoy life.
- I flow with inspiration and creativity.
- I express my emotions in a healthy manner.
- I am in harmony with myself.
- I receive pleasure and abundance with every breath I take.
- I am in touch with my feelings.
- I allow myself to be intimate.
Solar Plexus Chakra Affirmations
Sanskrit name: Manipura
Color frequency: Yellow
Location: behind the navel within the spinal column
Responsible for: Inner power, self-esteem, and a sense of purpose
Affirmations
- I feel my inner power.
- I make decisions with confidence and conviction.
- I am powerful.
- My boundaries are respected and upheld.
- I have the courage to create positive change in my life.
- I am confident in all that I do.
- I feel motivated to pursue my purpose.
- I honor myself and the power within me.
- I am responsible for what I create.
- I am positively empowered and successful.
- I am enough.
Heart Chakra Affirmations
Sanskrit name: Anahata
Color frequency: Green
Location: In the center of the chest
Responsible for: Love, compassion, and forgiveness for oneself and others
Affirmations
- I love myself unconditionally.
- I welcome love with an open heart.
- I am an expression of love.
- I allow the love to fill me up and guide me in all my actions.
- I follow my heart.
- I naturally attract love everywhere I go.
- I am open to giving and receiving love.
- I am kind to myself and others.
- I am grateful for all my blessings.
- I forgive myself and others.
- I nurture my inner child.
Throat Chakra Affirmations
Sanskrit name: Vishuddha
Color frequency: Blue
Location: In the middle of the throat
Responsible for: Authentic expression and listening to others
Affirmations
- I live an authentic life.
- I communicate confidently and with ease.
- I am open and honest in my communication.
- I feel comfortable speaking my mind.
- I am expressing myself with clear intent.
- I am an active listener.
- My voice matters.
- I express myself honestly with clear intent.
- I live in the truth. I communicate my truth. I am the truth.
- I know when it is time to listen.
- I express myself creatively through speech, writing, and art.
Third Eye Chakra Affirmations
Sanskrit name: Ajna
Color frequency: Indigo
Location: at the top of the spinal column near the medulla oblongata.
Responsible for: Strong intuition and inner wisdom, the release of the ego
Affirmations
- I trust my intuition.
- I always honor and follow my intuition.
- I think and see clearly.
- I am connected to my higher self.
- I feel connected to my spiritual truth.
- I trust my decisions.
- I let my inner wisdom guide me.
- I nurture my spirit.
- I quiet my mind with ease.
- I am constantly expanding my awareness.
- I am tuned into Universal wisdom.
Crown Chakra Affirmations
Sanskrit name: Sahasrara
Color frequency: Violet
Location: The crown of the head
Responsible for: Spiritual connection, bliss, and enlightenment
Affirmations
- I am Light.
- I am an extension of the Universe.
- I see the divine light in everyone.
- I am infinite.
- I listen to the wisdom of the Universe.
- I accept myself totally.
- I am raising my level of consciousness every day.
- I am divinely guided and inspired.
- Everything is unfolding exactly as it should in my life.
- I am an extension of the universe.
- Everything is working out for my highest good.
The Bottom Line
The most important thing in affirmation practice is to transmute negative thoughts and blocks into positive thoughts and attitudes. Stay focused on your healing and choose your thoughts carefully! Remember that even a fleeting negative thought can destroy months of positive affirmation practice!
The seven chakras are the main energy centers of the body, made up of various colors and located from the base of the spine to the top of the head. They are the key to our physical health, emotional stability, and mental clarity. Our seven chakras react to any external stimuli and very clearly indicate an energy imbalance. If you tend to face the same problems over again and over again or have to be treated for the same diseases time after time, then this is a sign that the energy doesn’t circulate in your chakras harmoniously. It is not difficult to analyze the state of your chakras, if you’re willing to watch yourself, your feelings, and your behavior carefully enough. Therefore, taking a chakra quiz can be very beneficial in understanding how energy circulates in your body.
Our chakra quiz will help you find out which one of your chakras is out of balance the most and what you can do to restore the proper energy flow through it.
Seven Chakras
Before you take the chakra quiz, let me remind you that there are seven main chakras, which align the spine, starting from the base of the spine through to the crown of the head:
- Muladhara – Root chakra – located in the perineum of men and in the cervix of women.
- Svadhisthana – Sacral chakra – located above the Muladhara, just above the genitals.
- Manipura – Solar Plexus chakra – located behind the navel within the spinal column.
- Anahata – Heart chakra – located above Manipura, near the heart.
- Vishuddha – Throat chakra – located in the middle of the throat.
- Ajna – Third Eye chakra – located at the top of the spinal column near the medulla oblongata.
- Sahasrara – Crown chakra – located in the crown of the head and is associated with the pituitary gland.
These seven chakras (or energy centers) are very important parts of our energy body. The chakras not only control and energize the vital organs of the body but also control and affect our psychological and spiritual conditions. When one of the chakras goes out of balance, it leads to a physical, emotional, or mental impact on your body. To find out which chakra is out of balance, take the chakra quiz below!
Chakra Quiz
Which of these sounds the worst to you?
Which of these shadow qualities do you deal with most?
Which color your wardrobe and/or your home is lacking?
What do you need more of in your life?
Choose one issue you are currently dealing with
Are you satisfied with your body (height, weight, appearance in general)?
What does money mean to you?
What role pleasure and sexuality play in your life?
Do you have a purpose in life?
Do you have trust issues?
How does your voice sound?
Do you have nightmares?
Do you have a fear of death (your own or people you love)?
Which mantra resonates with you the most right now?
Which of these qualities do you feel the least?
Share your Results:
The fact is; we are emotional beings. We go through one or more emotions at different stages in our lives, depending on our environment and those around us. These emotions, coupled with desire and knowledge, determine how we behave. However, not all emotions are pleasant. A painful period may trigger awful negative feelings that can lead to emotional numbness. Here, the body is temporarily blocking any further negative emotions that are harmful to the body and mind. So how can you tell that you are going through emotional numbness? And, what can you do to cope? Read on.
10 Signs of Emotional Numbness
#1: Emptiness
Emotional numbness is a period of emptiness. Typical triggers of emptiness include infidelity, boredom, and bereavement, communication breakdown in families, substance abuse, and mental health issues like depression.
In such a situation, you may lose purpose in life, studies, work, or hobbies. For example, the loss of a partner changes the structure of your life overnight. All of a sudden, you question the validity of your dreams.
#2: Disconnections between Body and Mind
Are you grieving, facing hatred and discrimination at your place of work, or have crushing anxiety about the outcome of your medical tests? Well, all these events can cause your body to disconnect from your mind. You may find yourself absent-minded in most office meetings.
Alternatively, you could be going with the flow, taking medication, and eating a special diet as per your nutritionist’s recommendations. Yet, when you look back, you have no recollection of why or what you just did.
#3: Disconnection with the World
Emotional numbness makes us cold to those we care about. In turn, we lose touch with local events, special days, or even forget our daily routines. For example, a spouse who is grieving the loss of a child may forget their wedding anniversary. Or, a mother who just underwent a painful delivery may find it hard to soothe a child, despite hearing the baby crying for hours.
#4: Withdrawal from Friends and Family
Now, when you do not share emotions with your family and friends, you become detached. Sometimes, you feel numb when listening to your loved ones sharing their challenges and wins. Or, a heart-felt movie feels indifferent.
#5: Autopilot Mode
Now, emotional numbness switches our brain to autopilot mode. Here, we do things because we know them as per our subconscious mind. However, we have no desire to grow our potential or further this knowledge in any way. You may wake up, shower, take your morning toast and coffee, and hop on the tram to school. A few minutes you remember that electrical fault at the cooker, that can start a fire once you are gone. Or, realize that you picked the wrong clothes from the laundry mat, after getting those weird looks in class.
#6: Loss of Sense of Time
When you are lost in your world due to emotional numbness, time comes to a standstill. You forget significant dates. And, a mention of, say Thanksgiving rings no bell about the season of the year.
#7: Living on the Edge
Severe stress can make you live on the edge. You feel like you no longer have control of the events in your life. Like you are a guest in your own life. In turn, you no longer find pleasure in your hobbies or career. Or, your concentration is almost zero even in the simplest tasks.
#8: Overall Insensitivity
Emotional numbness diminishes your ability to process thoughts or respond to physical signals. You are always in a constant dream-like state.
#9: Dislike of Persons with Strong Emotions
Since you are unable to express strong negative or positive emotions, your numbness makes you detest others who do so.
#10: Panic Attacks
Finally, as the period of emotional numbness comes to an end, you may start to experience overwhelming and confusing feelings. You start questioning your state of mind, as you have no clue what is happening to you. In turn, you may have severe panic attacks.
Managing this final phase of emotional numbness full of emotional imbalances is critical. You do not want to trigger another stressful event that may prolong the disorder.
Self-Help Tips
Note that, emotional numbness is always due to underlying stress. Your first step to overcoming this disorder is by addressing the stress.
You can achieve this by:
#1: Reorganizing Your Lifestyle
Do you feel you are in the wrong career? Go back to school and study another course. If you are struggling with obesity, enroll in your local gym for regular fitness exercises. Where you struggle with insomnia, use guided audio sleep meditations to get enough deep sleep.
These lifestyle changes will relieve you of the stress, and get control of your life.
Many people try to fill the emptiness in their lives by engaging in unhealthy compulsive behaviors. These include compulsive shopping, alcohol abuse, overeating, or under-eating. Doing so only worsens the situation.
#2: Breathwork (Pranayama)
Breathing exercises are a simple and easy way to help you mindfully move through whatever you’re experiencing. Pranayama is particularly useful when intense feelings such as fear or rage breakthrough. There are many tutorials with breathing techniques you can easily find online. Stick to something simple. The point is to use your breath (in whatever way suits you), to calm your mind and body. Try to breathe slowly, deeply, and softly instead of forcing deep breaths (which can actually increase anxiety). Let your breath be natural.
#3: Journaling
Get a journal and spend 5-10 minutes a day writing down everything that triggers even the slightest bit of sadness in you. This simple habit will help you to express your emotions, even if in an indirect way at first. Your journal will serve you as a catalyst for feeling and letting out your emotions.
#4: Catharsis
Catharsis may involve screaming into or punching a pillow to stimulate sadness and crying. This intensively emotional exercise may also involve impassioned dancing or dynamic meditation.
Regular catharsis should be a must on your journey. Without regularly ‘letting it all out,’ you may run the risk of experiencing the repercussions of festering emotions.
#5: Inner Child Healing
Practice inner child healing and find ways of comforting and nurturing this vulnerable place within you.
#6: Creative Expression
Write a song, paint a picture, dance, find some way of expressing what emotion you last felt. If you struggle to feel anything at all, express that artistically. Pay attention to how you feel afterward. Notice if there is even the slightest feeling of satisfaction within you.
#7: Ask for Help – Psychotherapy
Often, you may find that you are struggling to maintain a regular self-care routine that can help you snap out of the temporary emotional numbness. That is quite normal. Tap yourself in the back for taking the initiative to deal with this disorder, even when your mind is not into it.
However, if you find your routines are too inconsistent, seek professional help.
Psychotherapy involves working with a counselor or doctor to address your cognitive behavior. It is about checking and correcting how your thought process affects your behavior. By doing so, you reduce bouts of anxiety, depression, fear, or a sense of helplessness.
Conclusion
Note that, emotional numbness is quite common; affecting most people at various stages in their lives. It is the body’s way of overcoming being helpless as you undergo prolonged physical or emotional trauma. If you feel empty, seek help.
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