Think of how your mind feels when you've got too much going on . . . you're trying to manage too many things . . .you're stressed or you're tired. Now, imagine that feeling has a sound. Maybe, for you, it would have a low-grade or a high-pitched hum - like a car in overdrive. Do you know what I mean?

When our thoughts are bustling and just moving non-stop, they create chatter in the mind. These thoughts can drain us even more or put us into freeze mode.

A great rule of thumb is to match like-with-like. And that is how this breathing technique works. You make a low-grade humming sound during your exhale. Not only does this sound create a vibration in your jaw and temples (which is soothing!), it also creates a steady backdrop for your mind. Your mind can relax and calm down with this sound and vibration.

But enough reading - this is definitely one of those techniques you just have to try to really understand it.

Bhramari Pranamaya

Find the right hum that makes you feel better. Traditionally, this technique calls for a loud hum, but feel free to find the right sound and frequency for you.

Find a comfortable seat. Take a moment to feel your bones settle and your joints relax.

Bring a little straightness into the spine but keep the shoulders relaxed.

You may close your eyes, or soften your gaze.

Draw your breath in your nose and exhale out of your mouth once or twice.

Take a deep inhale. Keeping the mouth closed, exhale smoothly through the nose while making a humming sound, like a bee, in the back of your throat.

Repeat this at least 5 times.

Then, most importantly, check in with your body and mind directly afterwards. Take about a minute noticing if the mind feels different, the nose or the throat. Even check in with your shoulders and ears.

To amplify the vibrations and the internal experience, you may close your ear by placing your index finger on the cartilage flap and pressing it against the opening of your ear.

Additional Benefits

As with most things Yoga, the benefits of this pranamaya are far-reaching. Here are just a few:

Helps migrainesRelaxes the mind and body for sleepReduces tension in the jawLowers blood pressureCreates grounding in the mind