Sit up straight in any meditative pose. Shut your eyes and place the index finger of each hand in the respective ear to plug it.
Inhale and exhale a few times. Inhale deeply. While exhaling, hum gently, making a 'mm' sound with closed lips. Feel the sound vibrate in your face and the rest of your body, further involuting the mind. This is one round. Then inhale deeply, exhaling to repeat about five to ten rounds.
Points to note: Do not exert while humming. Beginners usually do so to increase the length of the humming. That will happen with regular practice. Also doing any pranayama, particularly Brahmari, while lying down.
Benefits: It is the most healing of all pranayamas, with least contraindications. It is extremely calming. It clears the sinus cavities in the face. It is used before meditation to induce mental calmness. Used in migraine relief and prevention.
Also read: Instant stress relief with yoga!
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