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THE RESEARCH: BENEFITS OF HUMMING BEE / STIMULATOR PRANAYAMA

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Powerful Pranayama

Humming Bee and Stimulator Pranayama, also known as Bhramari, is a simple and highly effective pranayama technique. It is performed by inhaling deeply through both nostrils and producing a humming bee-like sound during slow, prolonged exhalation, with the oral cavity and ears closed by fingers. Known for its distinctive humming sound that resonates with the vibrations of a bee, it offers numerous health benefits. These benefits include improvements in gastrointestinal, endocrine, respiratory, cardiovascular, central nervous, cognitive, and autonomic functions. Additionally, it leads to decreased insulin resistance, reduced serum cholesterol levels, increased vital capacity, improved oxygenation of blood, reduced heart rate and blood pressure, enhanced memory and concentration, and increased parasympathetic activity. The calming effect of Bhramari Pranayama is also beneficial for patients with anxiety, depression, and hypertension.

Scientifically Proven...

The findings from the review of various sources, including Medline, Embase, Google Scholar, and manual searches, highlight the significant positive impact of Bhramari Pranayama on both physical and mental health. Specifically, it has been effective in managing hypertension, a condition often aggravated by environmental and lifestyle factors. Both Bhramari Pranayama and Nadi Shodhana have been recognized as beneficial yogic practices for regulating blood pressure and balancing the sympathovagal tone, which is crucial for hypertension management.

The practice of Bhramari Pranayama, characterized by its humming sound, has been shown to enhance the parasympathetic nervous system while reducing sympathetic activation. This leads to a decrease in heart rate and blood pressure. Additionally, it stimulates the release of hormones that promote happiness, such as endorphins and enkephalins, while reducing stress hormones like dopamine. As a result, individuals experience a more relaxed state of mind, improved mental health, better cognition, imporved sleep quality.

Scientific Research — 1

Effect of Bhramari Pranayam on cardiovascular, autonomic and central nervous system – A systematic review

Source

Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Shanmugam P. Effects of Bhramari Pranayama on health – A systematic review. J Tradit Complement Med. 2017 Mar 18;8(1):11-16.

Background

Pranayama, a branch of yoga practice is extremely beneficial to mankind in maintaining sound physical and mental health and this article aims to attain an insight on the studies conducted on the effectiveness of Bhramari Pranayama (Bhr.P) on health. The studies done until May 2016 were found using Medline, Embase, Google scholar and manual search.

Primary Objective

Yoga is an ancient Indian technique followed from thousands of years. Yoga includes asanas i.e. different postures, pranayamas i.e. breathing techniques, meditation i.e. mental exercises. 

Maharishi Patanjali, in his Ashtanga yoga has emphasized importance of pranayam for good physical health and for spiritual progress. According to swami Vivekananda pranayam consists of prana (vital energy/power) and yama (control).Pranayam is also useful in deceased states like hypertension, stress, anxiety etc. So pranayam means yogic activities done to control the vital energy regulating physiological activities in body. Pranayam consist basically of two types- kumbhak pranayam in which respiration is stopped for some time either after inhalation or exhalation. In other type of pranayam there is no breath holding. These pranayam are Bhastrika, Kapalbhati, Anulom-vilom, Udgith, Bhramari and still many others.Thus pranayam basically consists of regulating own’s respiratory activities. Different types of pranayam have specific bodily responses. In general effects of pranayam are 

  1. GIT & Endocrine effects   Decreased insulin resistance  Decreased serum cholesterol, LDL,VLDL 
  2. Respiratory effects  Increased vital capacity  Reduced dead space  Better matching of V/P ratio  Improved oxygenation of blood 
  3. CVS Effects  Reduced HR, BP, peripheral resistance 
  4. CNS and Cognitive effects  Reduced stress  Improved memory and concentrationRelaxed state of mind  Better social responses  Increased in happy hormones  Reduced stress hormones 
  5. Autonomic effects 

Reduced sympathetic activity  Increased parasympathetic activity In current systematic review study we are studying effects of bhramari pranayama on cognitive, CNS, autonomic and cardiovascular parameters. Bhramari pranayam is a simple technique that can be practiced easily by anyone irrespective of age and gender. In this pranayam subject sits in any comfortable position and then inhales deeply through both nostrils. During slow and prolonged exhalation humming bee type of sound is produced through nostrils, keeping oral cavity and ears closed by fingers. In bhramari pranayam there is repetition of mantra OM. Practicing this pranayam daily results in subjective perception of mind refreshment and state of joyfulness. Calming effect of bhramari pranayam is also effective in patients of anxiety, depression hypertension etc. Need for this review article is high lightened by fact that very few isolated studies are available about effect of bhramari pranayam on health.So in this article we decided to demonstrate positive effect of bhramari pranayam on health.

Conclusion

 Generalized effect of bhramari pranayam is stimulation of parasympathetic and inhibition of sympathetic system. Increase parasympathetic dominance led to decrease heart rate , decrease blood pressure(SBP,DBP). Decrease in SBP was observed in some studies. Decrease in HR variability was observed in some studies. Decrease in SBP, DBP was noted during cold pressure test in different studies. Bhramari pranayam leads to release of hormones associated with state of joyfulness and peace like endorphins and encephalin. It leads to decrease in release of stress hormone like dopamine. this lead to relaxed state of mind as evidenced by increase proportion of alpha waves in EEG. Improved mental health, cognition, relaxed state of mind, improvement in quality of sleep and life was notes in some of the studies. Thus practicing bhramari pranayam for long period will lead to parasympathetic predominance in body. Thus it will reduced the risk of occurrence of diseases resulting from excess sympathetic stimulation like hypertension, angina, stroke etc. Practicing bhramari pranayam for long period will lead to improved mental health , improved quality of sleep , improved quality of life and longevity.

Scientific Research — 2

Bhramari Pranayama – A simple lifestyle intervention to reduce heart rate, enhance the lung function and immunity.

Source

Journal of Ayurveda and integrative medicine [J Ayurveda Integr Med] 2021 Jul-Sep; Vol. 12 (3), pp. 562-564. Date of Electronic Publication: 2021 Aug 05.

ABSTRACT

Individuals with chronic diseases have a higher risk of infection and show lung function impairment. Poor lifestyle choices such as physical inactivity, poor diet, stress, excess tobacco, and alcohol, and sleep disruption increase the risk of chronic inflammation and immune impairment but the evidence does not quantify the specific risk factor(s) and their correlation with the immune system impairment. COVID-19 related uncertainty has created a more urgent need to understand the need to identify interventions that could help in managing the risk factors, especially for healthy individuals who are at a higher risk of infection and/or immune system impairment. The role of three parameters, the Resting Heart Rate (HR), increased Heart Rate Variability (HRV), and lung function is considered as risk factors for systemic inflammation and chronic diseases. The evidence on Bhramari Pranayama is presented for possible lifestyle interventions to reduce the risk of infection, increase lung function, enhance autonomic function, and improve sleep quality in healthy individuals.

Competing Interests

The authors declare no conflict of interest.

Scientific Research — 3

Humming (Simple Bhramari Pranayama) as a Stress Buster: A Holter-Based Study to Analyze Heart Rate Variability (HRV) Parameters During Bhramari, Physical Activity, Emotional Stress, and Sleep.

Source

Cureus [Cureus] 2023 Apr 13; Vol. 15 (4), pp. e37527. Date of Electronic Publication: 2023 Apr 13 (Print Publication: 2023.

ABSTRACT

Objective In this study, our goal was to understand the comparative impact of humming, physical activity, emotional stress, and sleep on several heart rate variability (HRV) parameters, including the stress index (SI), and to assess the effectiveness of humming (simple Bhramari) as a stress buster based on the HRV parameters. Methods This pilot study assessed the long-term HRV parameters of 23 participants in terms of four activities: humming (simple Bhramari), physical activity, emotional stress, and sleep. The single-channel Holter device measured the readings, and data was analyzed using Kubios HRV Premium software for time and frequency-domain HRV parameters, including the stress index. Regarding statistical analysis, single-factor ANOVA followed by paired t-test was used to compare the results of HRV parameters “during” the four activities to understand if humming generates the outcome to enhance the autonomic nervous system. Results Our findings revealed that humming generates the lowest stress index compared to all three other activities (physical activity, emotional stress, and sleep). Several additional HRV parameters also supported the positive impact on the autonomic nervous, equivalent to stress reduction. Conclusions Humming (simple Bhramari) can be an effective stress-buster based on the assessment of several HRV parameters during its practice and in comparison with other activities. A regular daily humming routine can help enhance the parasympathetic nervous system and slow down sympathetic activation.

Competing Interests

The authors declare no conflict of interest.

Scientific Research — 4

Effects of Nadishodhana and Bhramari Pranayama on heart rate variability, auditory reaction time, and blood pressure: A randomized clinical trial in hypertensive patients.

Source

Journal of Ayurveda and integrative medicine [J Ayurveda Integr Med] 2023 Jul-Aug; Vol. 14 (4), pp. 100774. Date of Electronic Publication: 2023 Jul 25.

BACKGROUND

Hypertension (HTN) is a chronic elevation of arterial blood pressure (BP) due to environmental and lifestyle factors. The lifelong treatment protocol causes poor adherence to anti-hypertensive drugs. Nadi Shodhana and Bhramari pranayama are the most effective yogic treatment for the management of HTN.

Objectives

This study was done to assess and compare the immediate effect of Nadi Shodhana and Bhramari Pranayama on HRV and ART in hypertensive individuals. Thus, to understand the effectiveness of specific pranayama on hypertension.

CONCLUSION

The study showed that both Nadi Shodhana and Bhramari Pranayama can be effective in balancing the sympathovagal tone. Thus, Nadi Shodhana and Bhramari Pranayama can be practised for the management of essential hypertension.

Scientific Research — 5

Bhramari Pranayama – A simple lifestyle intervention to reduce heart rate, enhance the lung function and immunity.

Source

Journal of Ayurveda and integrative medicine [J Ayurveda Integr Med] 2021 Jul-Sep; Vol. 12 (3), pp. 562-564. Date of Electronic Publication: 2021 Aug 05.

ABSTRACT

Individuals with chronic diseases have a higher risk of infection and show lung function impairment. Poor lifestyle choices such as physical inactivity, poor diet, stress, excess tobacco, and alcohol, and sleep disruption increase the risk of chronic inflammation and immune impairment but the evidence does not quantify the specific risk factor(s) and their correlation with the immune system impairment. COVID-19 related uncertainty has created a more urgent need to understand the need to identify interventions that could help in managing the risk factors, especially for healthy individuals who are at a higher risk of infection and/or immune system impairment. The role of three parameters, the Resting Heart Rate (HR), increased Heart Rate Variability (HRV), and lung function is considered as risk factors for systemic inflammation and chronic diseases. The evidence on Bhramari Pranayama is presented for possible lifestyle interventions to reduce the risk of infection, increase lung function, enhance autonomic function, and improve sleep quality in healthy individuals.

Competing Interests

The authors declare no conflict of interest.

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