From Stress To Sleep: Discover The Healing Power Of Bhramari Pranayama

Last Updated:June 03, 2025, 15:59 IST

Bhramari is a type of pranayama that helps calm the mind and reduce stress. It is safe, easy to practise, and suitable for people of all ages, from children to the elderly

In today’s fast-paced life, issues like stress, anxiety and insomnia have become common. While many people try different remedies to cope with these problems, certain yogic practices can be far more effective. One such technique is Bhramari Pranayama – a simple and powerful breathing exercise known for its wide range of mental and physical health benefits.

What Is Bhramari Pranayama?

Bhramari is a type of pranayama that helps calm the mind and reduce stress. It is safe, easy to practise, and suitable for people of all ages, from children to the elderly. Unlike some other breathing techniques, such as Kapalbhati, which should be avoided during certain conditions like high blood pressure, pregnancy, or after surgery, Bhramari has no such restrictions. It can be practised anytime, anywhere, without side effects.

Expert Opinion

Kavita Arora, co-founder and trainer at Yoga4Life, explains: “Among the five or six most popular pranayamas, like Kapalbhati and Anulom-Vilom, Bhramari stands out because of its simplicity and safety. Anyone can practise it at any time, and its benefits are countless.”

Health Benefits of Bhramari

According to Kavita Arora, Bhramari is especially helpful in managing stress, anxiety, depression, and insomnia. “Research has shown that regular practice boosts positivity, focus and mindfulness,” she adds.

For those suffering from insomnia, Bhramari can be done while sitting on the bed before sleep. Practising five to eleven rounds helps calm the mind and leads to better sleep. It’s as simple as sitting quietly, closing your eyes, covering your ears with your thumbs, and making a gentle ‘hmm’ sound while breathing out.

Bhramari is beneficial not just for those struggling with sleep or stress but also for students and migraine patients. Since it improves focus and mental clarity, it can be a great addition to anyone’s daily routine.

Whether you’re dealing with daily stress, seeking mental peace, or aiming to improve your concentration, Bhramari Pranayama is a safe, effective, and natural practice. Experts recommend incorporating it into your everyday life for lasting benefits.

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