Om Sri Gurubhyo Namah. Salutations to all the teachers.
In 1978, while conducting research on endothelial cells, Robert Furchgott, a professor of phramacology in New York, discovered a substance that seemed to relax blood vessels. Not knowing what it was, he named it EDRF, or Endothelium-Derived Relaxing Factor.
Over the next eight years, he spent his time working out the properties of this mysterious chemical, figuring out its nature, and how it worked within the body. Eventually, he realised that EDRF was none other than Nitric Oxide, the gas commonly known as a pollutant. Over the next decade or so, subsequent research revealed the Nitric Oxide played an important role in the function of neurons, the cardiovascular system, and other physiological processes in the body. For this groundbreaking discovery, the Dr. Furchgott was awarded the Nobel Prize in Physiology in 1998 alongside scientists Louis Ignarro and Ferid Murad.
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Normally, when we think of breathing, we think of two gases - oxygen and carbon dioxide.
However, the air we breathe is mostly made up of Nitrogen - at about 78% of the total. This Nitrogen is not completely filtered out, and is, in fact quite useful for the body. More specifically, amongst other things, it is used to produce of Nitric Oxide.
Until the late 1990s, the role of Nitric Oxide was relatively unknown. Even today, most people think of Nitric Oxide as a pollutant.
However, it is now known that Nitric Oxide plays an important role throughout the body. What’s more, there is a clear link between low Nitric Oxide levels and a number of physical and neurological diseases.
Nitric Oxide plays a significant role as a vasodilator. This means that it decreases blood pressure, and increases blood flow.
Additionally, it reduces inflammation in the arteries, playing a role in the prevention of blood clots.
Further, it plays a neuroprotective role, helping to prevent neurodegenerative disorders, and a role as a neurotransmitter, sending signals from the brain to the rest of the body, and vice versa.
Finally, it improves immunity, enhances memory, protects the skin from radiation, promotes digestion, and, perhaps most importantly, regulates the binding and release of oxygen to haemoglobin in the blood.
Simply put, Nitric Oxide is critical for breathing, neuronal health, and general physical well-being.
Normally, this powerhouse molecule is generated in the sinuses, and enters the blood stream when we breathe through the nose. However, if the nose is clogged, or if we have a habit of breathing through the mouth, there is no way for Nitric Oxide to get into our blood stream. This can result in a number of diseases like heart attacks, strokes, irritable bowel syndrome, Alzheimer’s, and even erectile dysfunction (Furchgott’s research on Nitric Oxide led to the development of viagra!).
The eight Kumbhakas are Suryabheda, Ujjaayi, Seetkaari, Sheetali, Bhastrika, Bhraamari, Moorchhaa, and Plaavini.
- Hatha Yoga Pradipika, 2.44
The Eight-Limbed (Ashtaanga) Yoga: In this article, we are discussing Bhraamari Kumbhaka. This is one of several techniques within the fourth limb of Yoga, Praanaayaam.
The technique we will discuss today, Bhraamari, is a method of increasing Nitric Oxide in the blood, while generating feelings of bliss, calming down the mind, and improving the quality of our breathing.
Quickly inhale, making a humming sound like a male black bee1, and [then] slowly exhale while gently making the sound of the female black bee.
Through this practice, the Yogi becomes the Lord of Yogis, and the mind is [as if] absorbed in a playful bliss.
- Hatha Yoga Pradipika, 2.68
As discussed above, Nitric Oxide is a powerful molecule that plays a critical role in our bodies. Amongst other things, it has been shown to widen capillaries, increase oxygenation, and reduce inflammation.
P: Sounds great, but how do I increase my Nitric Oxide levels?
As it turns out, increasing Nitric Oxide is extremely simple. Research shows that by humming, we can increase the levels of nasal nitric oxide by more than 15-fold.
Bhraamari (pronounced bh-raah-muh-ree), literally means “like a bee”, and is named for the humming sound made during the practice. This humming pushes the nitric oxide from the paranasal sinuses, where it is generated, into the nose, so that it makes it into your inhalations.
Image Credit: r/WholesomeMemes
Technique #1:
Sit in your Aasana, with your head, neck, and torso in alignment, and steady the body.
Close your eyes.
Breathe in slowly and deeply (Deergha Shvaasam), listening to the sound of the breath. Try to keep the sound of the breath as steady as possible.
Close the ears with your index and middle fingers by closing the tragus (the little flap of cartilage).
The “tragus” is the part of the ear with the silver ball in this image. Close the tragus rather than putting your finger into the ear directly.
Keeping the ears closed, exhale slowly, making a humming sound. Try to make the sound as low-pitched as comfortable. Concentrate on this sound, keeping it steady.
Lower the hands, and breathe in slowly deeply.
This is one round. Perform fifteen rounds.
Technique #2:
Sit in your Aasana, with your head, neck, and torso in alignment, and steady the body.
Close your eyes.
Breathe in slowly and deeply (Deergha Shvaasam), listening to the sound of the breath. Try to keep the sound of the breath as steady as possible.
Close the ears with your index and middle fingers by closing the tragus (the little flap of cartilage).
Keeping the ears closed, exhale slowly, making a humming sound. Try to make the sound as low-pitched as comfortable. Concentrate on this sound, keeping it steady.
Gently raise your head, releasing jaalandhar bandha.
Breathe in slowly and deeply.
This is one round. Perform five rounds, slowly increasing to ten.
Before Technique #3: Shanmukhi mudraa
Shanmukhi mudraa is a method of using the hands to close off the six gates of perception located in the head - ie. the two ears, the two eyes, the nose, and the mouth. The word shanmukhi comes from the root “shat” (pronounced “shut”), or “six” and “mukhi” (pronounced mu-khee), or “face” or “gate.”
Shanmukhi mudraa is used to close the six gates of perception in the head. In this technique, Bhraamari, it helps to intensify the effect. Image Credit: tableforchange.com
By performing this mudraa before bhraamari, the effect is intensified.
Close your ears by closing the tragus (the flap of cartilage) with your thumbs.
Simultaneously use your two middle fingers to close your nostrils.
Now seal the mouth by placing your ring fingers on your upper lip, and your pinky fingers on your lower lip.
Finally, seal the eyes using your index fingers.
Practice this by releasing the pose and going back into it a few times until it becomes comfortable.
Technique #3:
Sit in your Aasana, with your head, neck, and torso in alignment, and steady the body.
Close your eyes.
Breathe in slowly and deeply (Deergha Shvaasam), listening to the sound of the breath. Try to keep the sound of the breath as steady as possible.
Perform shanmukhi mudra, and hold the breath for as long as is comfortable.
Loosen the middle fingers to release the nose slightly, and exhale slowly, making a humming sound. Try to make the sound as low-pitched as comfortable. Concentrate on this sound, keeping it steady.
Lower the hands, and breathe in slowly deeply.
This is one round. Perform fifteen rounds.
To intensify this technique, add moola bandha during the inhale.
Finally, with extended practice of bhraamari, you may notice subtle sounds or images that appear when the eyes and ears are closed. If this doesn’t happen, don’t worry, there is nothing wrong with your practice.
However, if you find yourself in this position, try to maintain your focus on these subtle objects for as long as possible before they fade. This will calm the mind and increase your sensitivity to the tanmaatras, or subtle elements.
Until next time:
Practice bhraamari at least once per day for about a week to notice the effects.
A few times in the day, hum to yourself, keeping the hum as low as possible.
Take notes to keep track of the effect of the practice.
This technique can also be practised by creating a humming sound on the inhale. However, we have not gone over this technique here since it can cause irritation in the throat if not done properly.
