Guided breathwork: Bhramari — Humming. Vagal Nerve Activation. A neurodivergent-friendly breathing exercise for ADHD and autism nervous system regulation.
Inhale through the nose, filling from bottom to top. On the exhale: close your mouth and begin humming 'mmm'. As you empty, open your mouth slightly — the sound naturally opens to 'maaa'. Feel the vibration in your nose, throat, chest. At the end of the last exhale — stay. Feel the vibration that remains. There is no perfect humming — it grows with practice. (Trivedi et al., 2023)
Inhale: through nose, fill (4s)
Hold: prepare (1s)
«mmm → maaa»: hum until empty (10s)