During the holidays, it is not uncommon to experience increased levels of stress and tension.  This simple humming exhalation technique (Bhramari) can serve as a useful practice to relax and soothe the mind, body, and nervous system.  As noted in “Light on Pranayama,” by BKS Iyengar: “The humming sound induces sleep and is good for persons suffering from insomnia”.  Below is a simple set up for practicing this breathing technique.

1) Recline, support your mid/upper back and head; be in a comfortable, relaxed position to allow your chest to open and breath flow easily.  Eyes are closed.

2) Breathe in and out through your nose.  Take a longer fuller inhalation, and on your exhalation make a humming sound for the complete exhale.  The sound does not need to be loud for you to benefit from the (good, good, good, good) vibrations.

3) Repeat several times.

This pranayama (breathing practice) is recommended before going to bed at night, during the night if you wake up, or anytime there is an urge to hum.

(Note:  stay relaxed and take a normal breath at any time).