Laya Pranayama (Bhrámari)

  Bhrámari Pránayama

Preparatary Practice of M-kára and N-kára:
In order to chant M-kára, you can chant any word ending with ‘M’ such as ‘Om’, ‘Mum’, ‘Swim’, etc. but stretch the ‘M’ part only. This will result in ‘M-kára’ chanting.
Chant ‘MM’ a few times and observe that your lips are closed, rows of teeth are separated and the tongue is just behind the lower set of teeth.
(N-kára)
In order to chant N-kára, you can chant any word ending with ‘N’ such as ‘ ‘King’, ‘Ring’, ‘Sing’ etc and streth the ‘N’ part only.This results in the ‘N-kára’ chanting.
Chant ‘NN’ a few times and note that your lips are
separated during this chanting.
While practicing  Bhrámarè, we need to use this sound of
‘N-kára’ and not ‘M-kára’ whereas  while practicing nádánusandhána  we use the ‘M-kára’.

Note:
In the beginning, 5 to 10 rounds of Bhramari is sufficient.  Slowly increase to 10 to 15 minutes.
It can be practised at any time to relieve mental tension.

Benefits                   
Physical :
Creates a soothing effect on the nervous system. Cultures the voice and increases the melody.
Therapeutic :
Relieves stress and cerebral tension.  Reduces anger, anxiety, insomnia and blood pressure. Good for all psychosomatic problems as it reduces the stresses and  tension. Eliminates throat ailments (tonsils, pains etc.)    Speeds up healing of  tissue and so may be  practiced after surgery.
Spiritual :
Develop the dimensional  3-D awareness. It aids in expanding the mind  towards all pervasive awareness.  It induces a meditative state by harmonizing the mind and directing the awareness in words.

Sthiti: Vajrásana
Practice
Assume Cinmudrá.
Inhale deeply.
Exhaling, produce a low pitched sound resembling the humming  of a female bee.
Feel the vibrations in the entire head.
This is one round.
Repeat nine rounds.
Note
During the practice of Bhrámarè use ‘N-kára’ and not ‘M-kára’.
Touch the tongue to upper (hard) palate.
Initially the sound vibration is felt more at the throat region only.
With long practices try to feel the strong vibrations  in the entire head region along with its resonating effect through out the body.