Brahmari Breath is a Yogic breathing practice that I recommend to the post- menopausal women I see, but use regularly myself. Brahmari relieves anxiety, calms the mind and can alleviate anger; reduces blood pressure, and helps ease insomnia. The combination of blocking your ears while humming your exhale for Brahmari breath creates a vibration in the pituitary gland in the center of your skull. The Pituitary gland then releases endorphins into the body. Endorphins (feel good hormones) not only make us calmer, they also reduce harmful levels of stress hormones like cortisol.
**Closing off the ears so the humming is heard inside the head, is important.
Begin by sitting comfortably. Relax your shoulders, lengthen your spine all the way up through the neck, then raise your hands and place the pointer fingers or thumbs over the flaps which will close off your ears when exhaling. Make sure you have your tongue resting gently against the roof of your mouth to avoid clenching your teeth. A slight separation between upper and lower teeth with lips closed is usually most comfortable. Keep your lips closed throughout the exercise. Close your eyes, inhale deeply, then, keeping your mouth closed, exhale making a humming noise while blocking off your ears by pressing the little flap closed. Try to make your humming exhale as long as possible and take deep inhalations between breaths. Making the exhale longer and longer each time, complete at least three rounds (3 inhalations and 3 exhalations). If you do this practice for 3 – 5 minutes at least a couple of times a day, you can significantly lower your blood pressure. Practicing before bed will bring you a more restful sleep. And kids like to do it so if you need to help your grandchildren with the occasional meltdown or anger management, make it into a game and hum away!
Enjoy the peace!
Do this exercise along with me now, and if you like it, give me a thumbs up!