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Yogic Sound To Stay Stress Free
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Nada yoga is an aspect of yoga which explores consciousness through the use of nada or sound. The vibrations of the sounds (such as aaa, eee, ooo) create a soothing effect on the mind and nervous system and attune the practitioners with their true nature.
Research has proven that bhramari pranayama (humming bee breath) shows a strong tendency of improving or balancing the autonomic nervous system through enhanced activation of the parasympathetic drive (rest and digest response). In the parasympathetic drive, stress levels drop, immunity gets a boost, decision making and creativity are enhanced. It also makes one feel peaceful. Thus brahmari pranayama can be practiced for mental relaxation and reduction of stress of daily life.
Sit in a comfortable meditation asana. The spinal cord should be erect, the head straight and the hands resting on the knees. The ideal posture for this practice is padmasana.
Lips should remain gently closed with teeth slightly separated throughout the practice. This allows the sound vibration to be heard and felt more distinctly in the brain. Make sure the jaws are relaxed.
Raise the arms sideways and bend the elbows, bringing the hands to the ears. Use the thumb to plug the ear. The flaps of the ears may be pressed without inserting the thumbs while the rest of the fingers are placed on the head.
Bring the awareness to the centre of the forehead, between the eyebrows and keep the body absolutely still.
Breathe in through the nose. Exhale slowly while making a deep, steady humming sound ‘hummmm’, like a bumble bee.
The humming sound should be smooth, even and continuous for the duration of the exhalation. The sound should be soft and mellow, making the front of the skull reverberate. This is one round. At the end of exhalation, breathe in deeply and repeat the process. Perform 5-10 rounds which are sufficient at the beginning.
Slowly increase to 10 to 15 minutes. In case of extreme stress or anxiety, practice for 20 minutes.
The best time to practice is late at night or in the early morning when it is quiet. However, bhramari may be practiced at any time to relieve mental tension, providing the surroundings are quiet and peaceful.
Bhramari relieves stress and cerebral tension, alleviating anger, anxiety and insomnia, and reducing blood pressure.
It speeds up the healing of body tissue and may be practiced after operation or surgery.
It strengthens and improves the voice and eliminates throat ailments.
Bhramari pranayama induces a meditative state by harmonizing the mind and directing the awareness inwards.
Bhramari should not be performed while lying down. People suffering from severe ear infections should not practice this pranayama until the infection has cleared up.
Practicing the flowing set of postures followed by brahmari pranayama is a good way to end a tiring and stressful day.
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