Grand Rising to you,
My name is Eric and I'll be your guide today as we move through this guided breathwork flow.
Please take a moment to prepare your space to get settled and gift yourself the next few moments for your personal fulfillment.
I invite you to take a comfortable seated position,
Allowing your spine to lengthen and your shoulders to relax.
Let your hands rest softly in your lap and take a moment to arrive.
Taking a deep breath in through the nose,
Filling up the belly up to the head.
And exhaling through the mouth.
And once more,
Taking a deep breath in through the nose,
Allowing yourself to fully arrive.
And exhaling out any stress or tension,
Releasing and letting go.
And once more,
Deep breath in through the nose,
Pausing at the top,
Listening to the silence around you and gently exhaling through the mouth.
Today we'll explore Brahmari Pranayama,
Also known as Bee's Breath.
This practice uses gentle humming on the exhale to calm the mind,
Regulate the nervous system and stimulate natural nitric oxide production in the body.
Nitric oxide is a powerful signaling molecule,
A vasodilator that widens the blood vessels,
Improving circulation and enhancing oxygen delivery throughout the body.
It also acts as a bronchodilator,
Relaxing the airways and allowing for smoother,
Fuller breathing.
What's fascinating is that humming,
Especially through the nose,
Can increase nitric oxide production up to 15 times compared to quiet nasal breathing.
At the same time,
The vibrations from humming stimulate the vagus nerve,
Which helps activate the parasympathetic,
Or your rest,
Relax and digest,
Branch of the nervous system.
The result is deep relaxation,
Emotional regulation and overall maintenance of the body's internal balance.
Let's begin with a few deep breaths to prepare,
Inhaling slowly through the nose,
Expanding your belly and chest,
And exhaling gently through the mouth.
Again,
Inhaling deeply,
And now exhaling softly.
And now,
Take a moment to notice how you're feeling,
Physically,
Mentally and emotionally.
We'll return to this awareness later to notice any shifts to your baseline.
We'll now begin the humming breath.
If you'd like to deepen your focus,
You can use your thumbs to gently press over the tragus of each ear,
The small cartilage flap in front of the ear canal,
Or use earplugs or earbuds.
This will help you tune into the internal resonance of your hum.
And so,
With my guidance here,
We'll take a slow inhale through the nose,
And on the exhale,
Create a gentle humming sound,
Like the sound of a bee,
Steady and smooth.
Feeling the vibration move through your face,
Your sinuses,
Your throat,
And down into your chest.
Inhaling again through the nose,
And exhaling once more,
Humming softly.
Keep going at your own pace,
Deeply inhaling through the nose,
Slow,
Controlled hum out through the nose or slightly closed lips.
As you continue with this breath practice,
I invite you to experiment with the tone.
Try humming at different pitches,
Higher,
Lower,
And notice which one resonates most deeply in your body.
Which tone brings the greatest sense of ease or warmth or clarity?
There's no right or wrong way,
This is simply an invitation for you to explore.
Continue humming for several rounds,
Allowing the sound to massage your nervous system.
Each vibration activates the vagus nerve,
Slowing your heart rate and calming your entire being.
If your mind drifts,
Bring awareness back to the sound,
The vibration,
The hum.
And now release the technique and return to natural breathing,
Taking a moment to feel the afterglow.
Notice any baseline shifts,
Perhaps your thoughts have slowed,
Your breath feels fuller,
Your body lighter and more open.
Feel the subtle hum still resonating within you,
A reminder that calm and vitality are always accessible through your own breath.
And together with me,
Let's take one deep breath,
Inhale through the nose,
Feeling the belly,
Chest,
And head.
And exhaling completely.
Carry this grounded energy with you as you move through your day.
May your breath continue to guide you toward balance and peace.
Be well and be inspired.
Namaste.
