Bhramari Pranayama

1. Find a calm spot here you can sit down and do the pranayama

2. Sit in a pose that is comfortable for you- padmasana, ardha padmasana or vajrasana.

3. Make sure that your spine is straight and your shoulders are stretched out. Do not slouch while doing this pranayama.

4. Now open up your hands and gently plug your ears with your index finger. Make a sound and you should be able to feel the vibration on your fingertips. An alternate way of doing this is to use your thumbs to close your ears and placing the index finger on your forehead, just above your eyebrows. The middle and the ring fingers rest on your closed eyes.

5. Breathe in deeply. Do not force yourself to overdo it or expand your chest or abdomen. But focus on getting in more air than your regular breathing pattern.

6. Now exhale slowly, keeping the mouth closed.

7. Make a low humming sound from your throat while you breathe out.

8. You should be able to feel the vibrations of the humming on your fingers.

9. Gently release your hands and rest them on the knees. This is one round of Bhramari pranayama. About 5-10 times a day is an ideal number of times that this must be repeated.

10. Always do it on empty stomach, in the morning or the evening.