Neck and upper back
Bhramari: Humming Bee Breath
The gentle vibration of humming during exhale stimulates your vagus nerve, creating a powerful calming effect that reduces stress and soothes your nervous system.
How to do it
- 1
Sit comfortably, supported if you like
Jaw loose, teeth slightly apart, lips together.
- 2
Breathe in through your nose, ordinary depth
No need for a big breath before the hum.
- 3
Hum gently all the way through the out-breath
A low, quiet hum. The vibration is the active ingredient, not the volume, and a soft hum works as well as a loud one.
- 4
Notice where you feel the vibration
Most people feel it around the face, jaw and the front of the skull. That is what you are after.
- 5
Continue for three to five minutes
You can rest your fingertips lightly over your ears to make the sound more internal, and it works perfectly well without doing that.
What to watch for
Forcing the hum until the throat feels tight. Keep it gentle, and drop any breath holds entirely if they feel uncomfortable.
Ways to adjust it
- No ear closure needed
- Gentle hum
- Shorter holds
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Also part of sessions for
Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
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