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Kids like to practice breathing like a snake (Sitkari Breath, also found in Hatha Yoga Pradipika) and like a bear (Diaphragmatic Belly Breathing). Bhramari is one of several Pranayama techniques described in the 15th century text, The Hatha Yoga Pradipika by Swami Swatmarama. I have taken the spelling used in the Hatha Yoga Pradipika. If one does a few of them, say about 10-20, it can have a calming, balancing effect. While there is no way the mind can be ‘turned off’ for some time, the holistic yoga package comprising yoga postures (asanas), breathing exercises (pranayama), Sudarshan Kriya and meditation helps the mind come back to the present, and restores clarity and alertness. According to Iyengar, "the humming (murmuring) sound induces sleep and is good for persons suffering from insomnia." Bhramari Pranayama is also utilized for the practice of Pratyahara (Patanjali’s fifth limb of Sense Withdrawal) and therefore could be done before your morning or evening seated meditation.

Iyengar, BKS. Light on Pranayama: The Yogic Art of Breathing. 3. For the first step of Shanmukhi Mudra, BKS Iyengar says: "Raise the hands to the face and the elbows to the level of the shoulders. Physiologically, a high level of GABA in the thalamus is associated with lower anxiety. Atmospheric pressure decreases with the height above sea level (altitude) and since the alveoli are open to the outside air through the open airways, the pressure in the lungs also decreases at the same rate with altitude. 2. Begin to withdraw your mind from the external world around you (Pratyhara) by becoming aware of the breath moving in and out of your nostrils, up and down your nasal passageways, filling and emptying your lungs. Bumble Bee Breath quickly became my favourite - I loved how alive the cells of my body felt after humming (and spreading the humming vibrations beyond my throat, heart and lungs into all cells of my body). Again notice where resistance lies in the breath.

Practise this for a few cycles - notice if you find the inhale or exhale more difficult. After a few breaths like this, seal the lips and try again. See if you can maintain the sound even with the lips are sealed. The lips gently close and although the breath is passing through the nostrils the emphasis is in your throat. Ujjayi Pranayama (breath regulating technique) is a soft, whispering breath which you’ll also hear called victorious breath, or perhaps ocean breath. Abdominal breathing, also known as diaphragmatic breathing, is a technique that can be particularly helpful in this regard. So using petal breathing, we try to take some of that confidence in ourselves - getting kids to feel positively about themselves as well as calming them down with a breathing exercise! Kids here stretch, do yoga and practice deep breathing. But even as I enjoyed this fun and playful breath technique I didn’t add it to my own practice or in my teaching yoga to adults. Personally, I like to practice the simplest version of Bumble Bee Breath (simply humming for vagus nerve stimulation) at times of body/mind stress or distress.

When you practice Bhramari Pranayama you can actually feel the humming vibration traveling the paths of these two wandering nerves (vagus means "wander" in Latin). In this article we will look in more detail at some of the benefits of Bhramari Pranayama, in particular its effects on the vagus nerve and parasympathetic nervous system. However, to our knowledge, there is no documentation on the characteristic breath pattern during Pranayama to better understand the psychophysiological effects of these practices. Set your metronome at 75 bpm, inhale for 4 beats, exhale for 4. An app that accents/ punctuates the beginning of each new cycle of breath is preferable. Chopra collaborated on another breathing app with yoga teacher Eddie Stern, app developer Sergey Varichev and musician Moby. If you have asthma, heart disease or suffer from breathlessness, check with your doctor or midwife before starting to do yoga deep breathing techniques. Using a metronome is a brilliant practice, if you are a musician you might have one already but if not there are some great online/phone applications that I’ve used with my students before. High levels of cortisol have been linked to weight gain and memory loss. This week we’ll focus on ways to help reduce the feeling of fatigue and minimize production of the stress hormone, cortisol.

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