Relaxation & Sleep

Bhramari

Structure

Inhaling through nose, exhaling with a continuous humming sound.

Benefit & Nervous System Impact

Soothes vagus nerve and amygdala; Highly Downregulating.

Duration & Rationale

5-10 rounds

Best For

Migraines, severe anxiety.

Good If Combined With

Dark rooms.

Source / Origin

Classical Pranayama (Hatha/Ashtanga Yoga)

Intensity & Safety

Low