Humming Bee Breath (Bhramari)

What it is A slow nasal inhale followed by a long exhale with a soft humming sound. The hum is low, sustained, and created by gently constricting the back of the throat. You can rest your fingertips lightly against your ears to deepen the inner sound, but it isn't required.

What it does The humming vibration activates the vagus nerve and increases nitric oxide production in the sinuses, which shifts the nervous system into a calming, parasympathetic state. The vibration also moves through the jaw, head, and chest — places where most people hold tension without realizing it. The effect tends to land quickly. One or two minutes of practice is often enough to feel a shift.

Use this when

• You can't sleep or your mind won't slow down

• Your jaw, face, or head feels tight

• You feel emotionally overwhelmed

• You need a fast nervous system reset

• You're in a private space where you can comfortably make sound

Length: 10 minutes Time of day: Evening, before sleep, or anytime privately