🐝 Breath Practices for Balance & Immunity.    

These two simple yet powerful pranayama practices—Nadi Shodhana and Bhramari Pranayama—can be done daily to help regulate the nervous system, calm the mind, and strengthen your inner vitality.

Before getting started, let’s look at some Resources:

Acoustic Vagus Nerve Stimulation (Humming, Chanting, Voice Vibration)

  • Physiological stress markers: Humming (Bhramari Pranayama) has shown the lowest stress index when compared to physical activity, emotional stress, and sleep—effectively lowering heart rate and boosting heart rate variability (HRV) as markers of parasympathetic activation. The Washington Post+1PMC+2Psychology Today+2

  • Mechanism: Vibrations from humming resonate in the throat, activating the recurrent laryngeal nerve—a branch connected to the vagus—which supports the parasympathetic (“rest-and-digest”) response. The Washington PostPsychology Today

  • Popular adoption & ease: A March 2025 Washington Post piece reports that just 3–5 minutes of humming per day improves mood, sleep, anxiety, and even offers potential anti-aging benefits—underscoring the simplicity and accessibility of acoustic VNS. McGill University+4The Washington Post+4New York Post+4

🌀 1. Nadi Shodhana (Alternate Nostril Breathing)

Purpose:
Balances left and right energy channels (ida and pingala), calms the nervous system, and supports overall immunity.

How to Practice:

  1. Sit comfortably with your spine tall and shoulders relaxed.

  2. Bring your right hand into Vishnu Mudra (fold the index and middle fingers toward the palm). Or use what feels comfortable… this is your practice.

  3. Gently close your right nostril with your thumb and inhale slowly through the left nostril.

  4. Close the left nostril with your ring finger, release the thumb, and exhale through the right nostril.

  5. Inhale through the right nostril.

  6. Close the right nostril, release the ring finger, and exhale through the left nostril.

This completes one round. Begin with 5–7 rounds, gradually increasing to 10–15 as it feels natural.

Tips:

  • Keep your breath gentle, silent, and smooth—no forcing.

  • You can count a simple rhythm (like inhale 4, exhale 4), or just let the breath be intuitive.

  • Practice on an empty stomach or at least 1–2 hours after eating.

🐝 2. Bhramari (Bee Breath). Art of Living Link — How to

Purpose:
Soothes anxiety, stimulates nitric oxide production (supporting immunity), and promotes deep inner calm.

How to Practice:

  1. Sit comfortably and close your eyes.

  2. Take a deep inhale through the nose.

  3. As you exhale, hum softly like a bee—mmm—with the lips closed.

  4. Let the vibration be smooth and full. Feel it resonate in your head, heart, or wherever you feel called to place your awareness.

Optional Variation:
For a more inward-focused version, try Shanmukhi Mudra:

  • Gently place your thumbs on your ears (closing them softly), index fingers on your eyelids, middle fingers on the sides of your nose (not blocking airflow), and the ring and pinky fingers above and below the lips. This softly closes the sensory gates to deepen your inner awareness.

Begin with 5 humming breaths and gradually increase to 7–10 rounds.

Tips:

  • Keep your face relaxed and shoulders soft.

  • You can place one hand on the heart or belly to feel the vibration more deeply.

  • This is especially beautiful before sleep or as a reset during the day.

✨ Suggested Practice Sequence (10–12 minutes)

  1. Begin with Nadi Shodhana – 5 to 10 rounds

  2. Move into Bhramari – 5 to 7 humming breaths

  3. Sit in silence for a few moments and feel the afterglow