Exercises- Humming Breath

We’re going to start just like the deep breathing exercise. Be sure to breathe in and out through your nose if you can. If exhaling through your nose causes any discomfort, exhale through your mouth.

  1. First, sit comfortably either on the floor or in a chair. If you’re in a chair, rest your feet flat on the floor with your back straight against the chair. If you’re sitting on the floor, sit comfortably with your back straight and your legs either crossed or straight in front of you.
  2. Now, imagine a string attached to the top of your head, gently being lifted towards the sky while you sit deeply in your chair or on the floor. Keep your chin lowered to avoid any strain on your neck. 
  3. Close your eyes. If you prefer to keep your eyes open, gaze slightly in front of you. 

If at any time during the exercise you feel uncomfortable or anxious, you can open your eyes, slow your breathing, or stop the exercise entirely. 

  1. Relax your shoulders, relax your forehead, relax your jaw
  2. Try to make your breath slow and smooth. 
  3. Gently place your hands on your lower abdomen, right below your navel. 
  4. As you inhale through your nose, breathe into your lower abdomen so that it expands like a balloon. Inhale until you reach the natural pause at the end of your in-breath and breathe out. 
  5. And as you exhale out your nose, gently contract the lower abdomen, bringing the navel to the spine until you reach the natural pause at the end of your out-breath. Do not press on your abdomen or force the contraction. 
  6. Try a few more breaths like this. As you breathe, your lips should be gently closed and not squeezed together. 
  7.  Now take a nice slow deep inhale through your nose. As you slowly exhale, again through your nose, make a humming noise at the back of your throat, like the sound of a bee. [MAKE HUMMING NOISE] Exhale all the air, gently drawing your navel toward your spine. Keep doing this.

The vibration from humming radiates in key areas that interact with the parasympathetic nerves such as the larynx, esophagus and chest cavity therefore inducing a calming effect on the body.

  1. At your own pace, continue this exercise, starting each round with a slow deep inhale through the nose. Continue for about 5 more rounds. 
  2. As you continue the exercise, you may begin to feel the vibration in different parts of your body, such as your lips, your chest, or your forehead.  
  3. From time to time, thoughts may pop into your head. Let them in your head, but try not to engage them. Release them on your exhale and return your focus and awareness to the breath and the humming vibration. 
  4. If any tension is rising, allow yourself to release it on the exhale. 
  5. After you have finished, allow for a minute or two of quiet and passive breathing without the humming. 
  6. Sit quietly for a few moments and notice how your body feels. 
  7. Notice the sounds around you. Gently wiggle your fingers. Gently wiggle your toes.
  8. And lastly, on an inhale stretch your arms overhead.
  9. And as you exhale, bring your arms back down. If your eyes are closed, please gently open them. 

Conclusion

Simple, all done. This exercise is best used as part of a daily routine and can be done alone, one-on-one, or with a group.