Bhramari Pranayama for Managing Anxiety Neurosis: A Case Study on its Effectiveness

Anxiety is a natural response to stress. Most of us get this feeling of pulsating nerves when we get stressed. But for some anxiety is more than occasional stress. Nowadays, many patients get diagnosed with Anxiety Neurosis.

The feelings of anxiety that are extreme and last longer than six months are serious. That’s why I bring you this blog explaining the simplest remedy – Bhramari Pranayama.

Anxiety Neurosis – A case study

A few years ago, a patient suffering from acute anxiety neurosis visited my clinic. 

She was a 30-year-old software engineer and a mother of a two-year-old daughter. As she began to talk, I noted that she stayed with her aged in-laws who were very supportive. They were a great help in nursing the kid and she could manage time for her hobbies. She also told me that she engaged herself in dancing, singing, and gardening.

Everything looked happy and glee from the outside, but she was still suffering from anxiety. The difficulty in coping with multiple titles, her poor time management skills, and her attitude of perfectionism resulted in chronic anxiety. 

And the worst thing is that most people don’t realize this.

Someone who has got it all and looks happy can also suffer from mental problems.

Also Read: 8 Incredible Tips to manage Anxiety

Treating Anxiety Neurosis

She went for counseling and talked to many professionals. Time and again, she popped anti-anxiety pills. But nothing could bring her permanent relief. She visited me for Ayurvedic consultation.

Also Read: Exposure Therapy In PTSD, Anxiety, and OCD

Bhramari Pranayama in Anxiety Neurosis

I prescribed her Ayurvedic medicines and advised her to practice pranayama. Walking is another therapy that helps in calming anxiety and neurosis. These natural remedies work great in treating anxiety.

But then she told me, ‘Sir, where is the time for all these? If I had so much time, I would not get these anxiety attacks. All the time, I get this feeling of missing out on something. It feels like I am not fulfilling my responsibilities to the fullest. Guilt and anxiety have become a constant thing now!

She said, ‘Sir, suggest something that won’t take more than 10 minutes.’

So, I suggested she practice Bhramari Pranayama. 

I taught her the procedure and explained the benefits. 

Also Read: Why functional Tic-like behavior is rising?

The Benefits of Bhramari Pranayama

Bhramari Pranayama has many benefits for the body. Some of them are listed below:

• Bhramari Pranayama is the best cure for stress. 
• It nurtures peace and promotes self-healing.
• This Pranayama helps in lowering blood pressure and hypertension.
• It releases cerebral tension and soothes the nerves.
• Practicing this pranayama helps dissipate anger.
• It is helpful in preventing heart blockages.
• Bhramari Pranayama also helps in inducing deep sleep.

Also Read: Pranayama – A patient’s story

My patient’s response

She immediately responded, ‘Sir, I live in an apartment complex. If I practice this early morning it will disturb the whole building. My husband, in-laws, child everyone will wake up. And then they won’t allow me to do anything!

Our neighbors will also complain about the sound and it sounds like an impractical idea. 

She gave me a thousand reasons why she can’t practice Bhramari Pranayama!

I convinced her and she started practicing Bhramari Pranayama for ten minutes twice a day. After two months, I stopped the medications but she continued practicing Bhramari Pranayama. 

The benefits of Bhramari Pranayama were too good to leave this habit!

Also Read: Bhramari Pranayama for Tinnitus 

How to practice Bhramari Pranayama?

• Sit in a comfortable position either cross-legged on a mat or with a straight back on a chair.
• It is very important to keep the spine straight. 
• Close your eyes and keep your lips and your teeth slightly apart.
• Bring your thumbs to your ears, and gently close them. 
• Keep the other fingers rested on the crown and spread it out.
• Breathe in slowly through your nose and exhale slowly with a steady, low-pitched ‘hmm’ sound.
• Keep the sound as soft, smooth, and steady as you can.
• Maintain a still body and feel the vibrations. 
• Let your emotions and feelings flow and focus on the light in the middle of your forehead. 

Also Read: 9 Breathing Exercises for your lungs

Precautions

Bhramari Pranayama is a safe and effective practice. To date, it has no harmful side effects. 

However, doing it in the wrong way can result in adverse effects. So, practice it under the guidance of a yoga teacher.

Here are a few more precautions to follow:

• Place your thumb on the ear but do not insert your finger in the ear.
• Do not press too hard.
• It should be practiced on an empty stomach or at least four to five hours after a meal.
• Perform this early in the morning, before sunrise.
• Keep your lips gently pressed and mouth closed.
• If you get tired then take a rest and breathe deeply before the next round. 
• If you have an ear infection then avoid it.

Also Read: 10 Easy and Natural Remedies for Anxiety

Duration of Bhramari Pranayama

The duration of Bhramari Pranayama can vary based on personal preference and individual needs. As a starting point, Bhramari Pranayama can be practiced for 1 to 5 minutes at a time, with a goal of gradually building up to longer durations as you become more comfortable with the technique.

It is important to keep in mind that Bhramari Pranayama is a form of deep breathing and humming that should be performed in a slow, controlled, and relaxed manner. Rushing or over-exerting yourself can detract from the benefits of the practice and potentially cause discomfort.

Additionally, it is important to listen to your body and make any necessary modifications to ensure that your practice of Bhramari Pranayama is safe and comfortable for you.

Bhramari Pranayama for vertigo

There is limited research on the use of Bhramari Pranayama for vertigo. However, some studies have shown that deep breathing exercises, such as Bhramari Pranayama, can help alleviate symptoms of vertigo and improve overall balance. Additionally, Bhramari Pranayama has been shown to reduce stress and anxiety, which may also contribute to the relief of vertigo symptoms.

It is important to note that vertigo can have many causes and can be a symptom of a more serious underlying condition. If you have vertigo, it is recommended that you see a doctor for an evaluation and treatment. Practicing Bhramari Pranayama as a complementary therapy may help alleviate symptoms, but it should not be relied upon as the sole treatment for vertigo.

Bhramari Pranayama for tinnitus

There have been some studies exploring the use of Bhramari Pranayama for tinnitus. Bhramari is a form of yogic breathing that involves making a humming sound while exhaling. It has been suggested that this humming sound may help to mask the sound of tinnitus and provide some relief from symptoms.

One study found that practicing Bhramari Pranayama for 8 weeks led to a significant reduction in tinnitus severity and an improvement in sleep quality for individuals with tinnitus. Another study showed that Bhramari Pranayama had a positive impact on reducing stress and anxiety in individuals with tinnitus.

However, more research is needed to fully understand the effectiveness of Bhramari Pranayama for tinnitus. It is also important to note that tinnitus can have many underlying causes and may be a symptom of a more serious condition. If you have tinnitus, it is recommended that you see a doctor for an evaluation and treatment. Practicing Bhramari Pranayama as a complementary therapy may help alleviate symptoms, but it should not be relied upon as the sole treatment for tinnitus.

Bhramari Pranayama for Thyroid

Some preliminary studies have suggested that practicing Bhramari Pranayama may help to regulate the production of hormones in the thyroid gland. However, more research is needed to fully understand the impact of Bhramari Pranayama on thyroid function.

It is important to note that thyroid disorders are complex medical conditions that can have many underlying causes. If you have a thyroid disorder, it is recommended that you see a doctor for an evaluation and treatment. Practicing Bhramari Pranayama as a complementary therapy may help alleviate symptoms, but it should not be relied upon as the sole treatment for a thyroid disorder.

Bhramari Pranayama for High blood pressure

There is some evidence to suggest that practicing Bhramari Pranayama may help to lower high blood pressure. Bhramari is a form of deep breathing that involves making a humming sound while exhaling. It is believed to have a calming effect on the mind and body, which may help to reduce stress and anxiety. High levels of stress and anxiety can contribute to high blood pressure.

Studies have shown that practicing Bhramari Pranayama can help to lower stress and anxiety levels, which in turn may lead to a reduction in blood pressure. One study found that practicing Bhramari Pranayama for 8 weeks resulted in a significant reduction in systolic blood pressure for individuals with hypertension.

It is important to note that high blood pressure can have many underlying causes and can be a symptom of a more serious condition. If you have high blood pressure, it is recommended that you see a doctor for an evaluation and treatment.

Bhramari Pranayama for cardiovascular health

There is some evidence to suggest that practicing Bhramari Pranayama may increase the production of nitric oxide in the body. Nitric oxide is a gas that helps to regulate blood flow and blood pressure by dilating blood vessels. Increased production of nitric oxide has been linked to a number of health benefits, including improved cardiovascular health and reduced risk of heart disease.

One study found that practicing Bhramari Pranayama for 8 weeks resulted in a significant increase in nitric oxide levels and improved endothelial function in individuals with hypertension. Another study showed that practicing Bhramari Pranayama led to a reduction in oxidative stress and an increase in nitric oxide production, which may have a protective effect on cardiovascular health.

Bhramari Pranayama for Hearing loss

One study found that practicing Bhramari Pranayama for 8 weeks led to a significant improvement in hearing thresholds for individuals with noise-induced hearing loss. Another study showed that Bhramari Pranayama had a positive impact on reducing stress and anxiety in individuals with hearing loss, which may improve the overall quality of life.

However, more research is needed to fully understand the effectiveness of Bhramari Pranayama for hearing loss. It is also important to note that hearing loss can have many underlying causes and may be a symptom of a more serious condition. If you have hearing loss, it is recommended that you see a doctor for an evaluation and treatment.

Bhramari Pranayama for Migraine

There is some evidence to suggest that practicing Bhramari Pranayama may help to reduce the frequency and severity of migraines. Bhramari is a form of deep breathing that involves making a humming sound while exhaling. It is believed to have a calming effect on the mind and body, which may help to reduce stress and anxiety, both of which can trigger migraines.

One study found that practicing Bhramari Pranayama for 8 weeks led to a significant reduction in migraine frequency and severity for individuals with migraines. Another study showed that Bhramari Pranayama was effective in reducing stress and anxiety levels in individuals with migraines, which may help to prevent migraines from occurring.

It is important to note that more research is needed to fully understand the effectiveness of Bhramari Pranayama for migraines. Migraines can have many underlying causes and can be a complex medical condition. If you have migraines, it is recommended that you see a doctor for an evaluation and treatment.

Bhramari Pranayama for sleep

One study found that practicing Bhramari Pranayama for 8 weeks led to a significant improvement in sleep quality for individuals with sleep disturbances. Another study showed that Bhramari Pranayama was effective in reducing stress and anxiety levels in individuals with sleep problems, which may help to improve sleep quality.

Bhramari Pranayama for Anxiety

One study found that practicing Bhramari Pranayama for 8 weeks led to a significant reduction in symptoms of anxiety for individuals with generalized anxiety disorder. Another study showed that Bhramari Pranayama was effective in reducing stress and anxiety levels in individuals with high levels of anxiety, which may help to improve overall well-being.

Bhramari Pranayama for Eyes

There is limited research on the effects of the Bhramari Pranayama on the eyes. However, Bhramari Pranayama is believed to have a calming effect on the mind and body, which may help to reduce stress and improve relaxation. Reducing stress and increasing relaxation may help to reduce eye strain, which can occur from prolonged screen time or other activities that put stress on the eyes.

Additionally, Bhramari Pranayama involves deep breathing and humming, which may help to increase the flow of oxygen and nutrients to the eyes. This increased flow of oxygen and nutrients may help to support eye health and reduce the risk of certain eye conditions.

It is important to note that more research is needed to fully understand the effects of the Bhramari Pranayama on the eyes.

Bhramari Pranayama and calorie burn

Bhramari Pranayama is a form of deep breathing and humming, and does not typically result in significant calorie burn. While breathing exercises can help to improve cardiovascular health and oxygenation, they are not typically seen as an effective means of burning calories.

If you are looking to burn calories, you may want to consider other forms of physical activity, such as running, cycling, swimming, or weightlifting, which can be more effective in helping to increase calorie burn.

It is important to keep in mind that calorie burn is a complex and individualized process that is influenced by factors such as age, weight, height, and metabolism.

Bhramari Pranayama during pregnancy

Bhramari Pranayama is generally considered safe for pregnant women to practice under the guidance of a qualified teacher or healthcare provider. Bhramari Pranayama is a form of deep breathing and humming, and can help to reduce stress, and anxiety, and promote relaxation, which is all important factors during pregnancy.

Bhramari Pranayama during menstrual periods

Bhramari Pranayama is generally considered safe to practice during menstrual periods, as it is a form of deep breathing and humming that does not involve any strenuous physical activity. Bhramari Pranayama can help to reduce stress, and anxiety, and promote relaxation, which can be especially helpful during menstrual periods when some women experience physical discomfort and emotional fluctuations.

However, it is important to keep in mind that every woman’s experience of menstrual periods is unique, and some women may experience cramps, bloating, or another physical discomfort that may affect their ability to practice Bhramari Pranayama. It is important to listen to your body and make any necessary modifications to ensure that your practice of Bhramari Pranayama is safe and comfortable during your menstrual period.

Additionally, some women may experience heavy bleeding during their periods, and it may be necessary to avoid any forms of physical activity that may increase the risk of bleeding or discomfort. 

Bhramari Pranayama for Epilepsy

It is generally not recommended for individuals with epilepsy to practice Bhramari Pranayama without medical supervision. Bhramari Pranayama involves deep breathing and humming, which can trigger seizures in some individuals with epilepsy.

Epilepsy is a neurological condition that affects the electrical activity in the brain, and it is important to work with a qualified doctor to determine the best approach for managing your condition. Some individuals with epilepsy may be able to safely practice certain forms of yoga or breathing exercises, while others may need to avoid these activities entirely.

If you have epilepsy, it is important to speak with your doctor before beginning or continuing any form of physical activity, including Bhramari Pranayama. 

Bhramari Pranayama for gamma waves

Bhramari Pranayama is a form of deep breathing and humming that can have a calming and relaxing effect on the mind and body. This practice has been associated with the activation of gamma waves, which are high-frequency brain waves that are associated with heightened states of consciousness and mental clarity.

Gamma waves have been shown to play a role in a variety of cognitive processes, including perception, attention, and memory. Increased gamma wave activity has also been linked to reduced anxiety, depression, and stress, as well as improved mood and well-being.

While more research is needed to fully understand the effects of Bhramari Pranayama on gamma waves and the brain, preliminary studies suggest that this practice has the potential to enhance mental clarity, reduce stress and anxiety, and improve overall well-being.

It is important to keep in mind that Bhramari Pranayama is just one aspect of a comprehensive wellness program and should be combined with other healthy habits, such as proper nutrition, regular exercise, and adequate sleep, to achieve optimal health and well-being.

Bhramari Pranayama for Hair

Hair health is influenced by a variety of factors, including genetics, nutrition, stress levels, and environmental factors. Maintaining a balanced and nutritious diet, reducing stress, and avoiding harsh hair treatments and styling products can all play a role in promoting healthy hair growth.

While Bhramari Pranayama may have indirect benefits for hair health, such as reducing stress and promoting relaxation, there is currently no evidence to suggest that this practice has a direct impact on hair growth or health.

Boost Bhramari Pranayama with  Complementary Mudras

Bhramari Pranayama can be performed in combination with various mudras, or hand gestures, to enhance the overall experience of the practice. However, the specific mudra that is best for Bhramari Pranayama can vary depending on individual preferences and goals.

Some common mudras used in conjunction with Bhramari Pranayama include:

• Jnana Mudra: This mudra involves touching the tip of the index finger to the tip of the thumb, creating a circle. Jnana Mudra is often used to promote focus and concentration during meditation and pranayama practices.
  
• Yoga Mudra: This mudra involves touching the tips of the index finger, middle finger, and thumb, creating a triangle. Yoga Mudra is associated with promoting calmness, balance, and inner peace.
  
• Shambhavi Mudra: This mudra involves gazing at the point between the eyebrows, known as the third eye. Shambhavi Mudra is associated with promoting intuition, clarity, and spiritual insight.
  

Ultimately, the best mudra for Bhramari Pranayama will depend on your individual needs and preferences. You may find that certain mudras work better for you than others, and it is helpful to experiment with different options to find the one that feels most comfortable and effective for you.

Bhramari Pranayama : Contra-indications

Bhramari Pranayama is generally considered safe and is practiced by people of all ages and fitness levels. However, like any physical activity or breathing exercise, there are some contraindications or conditions under which Bhramari Pranayama should be avoided.

The following conditions may be contra-indicated for Bhramari Pranayama:

• High blood pressure: If you have high blood pressure, it is best to practice Bhramari Pranayama under the guidance of a qualified teacher or practitioner.
  
• Heart problems: If you have any heart-related issues, it is best to consult with a doctor before practicing Bhramari Pranayama.
  
• Neck or ear problems: If you have any neck or ear problems, such as a hernia or ear infection, it is best to avoid Bhramari Pranayama.
  
• Respiratory problems: If you have any respiratory problems, such as asthma, it is best to avoid Bhramari Pranayama.
  
• Pregnancy: If you are pregnant, it is best to avoid Bhramari Pranayama, or to practice it under the guidance of a qualified teacher or practitioner.
  

In general, it is always best to consult with a doctor before starting any new physical activity or breathing exercise, especially if you have any medical conditions or concerns.

Takeaway!

Bhramari Pranayama is an age-old remedy to stress and anxiety. It is a time-proven therapy that works for many. And in this modern world, Bhramari Pranayama might be the cure we all are looking for. 

From stress and anxiety to insomnia and pain, Bhramari Pranayama can cure many modern-day problems. So, talk to an expert and try practicing this Pranayama for insured health!