65/100 ~ Bee’s Breath (Bhramari Pranayama) – Release anger and calm yourself down with this simple breathing exercise. The buzzing/humming sensation on the exhale is a great way to reset the nervous system and take your mind off your [perceived] troubles. Challenge yourself to see how long you can extend the exhale to reap the benefits even more.
Benefits: This breathing technique is a great remedy for anger and tension. The buzzing sensation drowns out noise in the mind, helping to calm anxiousness. Bee’s breath soothes headaches; stabilizes blood pressure; improves concentration; stimulates and clears the sinuses; and acts as a reset button for the nervous system.
How to: Sit tall and close your eyes. Take a deep breath and hold it in for a second or two. Keeping the mouth closed, create a humming sound on your exhale. Make your exhale long and slow – see how long you can extend the humming sound. Hold the breath out for a second or two and repeat. Inhale, pause at the top, and exhale creating a humming sound.
Notice the vibration in the throat, lips, sinuses, ears and head as you exhale/hum. Focus on these sensations for a simple meditation and time-out from your daily grind. If you’d like a more intense version, place your hands over your ears and notice how the humming sensation is intensified. Practice for six breath cycles, and then breathe naturally as you notice and appreciate the difference in the way you feel.
Think on this: “It’s not so much how busy you are, but why you are busy. The bee is praised. The mosquito is swatted.” ~ Mary O’Connor
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