Humming (Bhramari) – The Bee's Hum: Inhale through the nose. On the exhale, with closed lips, hum softly 'mmm', like a bee, until the air runs out. Feel the…
Inhale through the nose. On the exhale, with closed lips, hum softly 'mmm', like a bee, until the air runs out. Feel the vibration in your nose, face and throat. If you like, gently close your ears with your thumbs; the sound is heard from inside. After the last exhale, stay a little with the vibration that remains. If you run out of air, stop earlier; you do not need to reach the end.
Inhale: through the nose (4s)
Hold: get ready (1s)
«mmm...»: hum with closed lips (10s)