H U M M I NG · bee breath
Often when we are among small children we sing a song, we hum to comfort them. Humming makes us feel safe and settled. Here is a beautiful ancient breathing practice using humming to soothe the nervous system.
I've seen new parents or caregivers re-finding their voice when singing to their children; as if they had lost their voice for a while, it belonged to a far away past. There might even be a bit of discomfort at first, especially when among other adults, but eventually it comes... the sound, the comfort of using your sound.
In pranayama (working with the breath to vitalize the body and train the mind) there is the exercise of Bhramari, Sanskrit for “bee,” named because of the humming sound produced at the back of the throat — like the gentle humming of a bee. It is a calming breathing practise that soothes the nervous system. By closing the ears, the eyes and the mouth and making this internal sound you release the mind of disquiet, anxiety, or frustration and anger. Humming makes us feel safe and settled.
In My Grandmother's Hands on Racialized Trauma, which we read in 2020 in an online reading group I initiated, Resmaa Menakem states the importance of having a settled body in relation to others, and especially in relation to other races. In this very powerful, insightful book Menakem describes with great clarity the effects of trauma in all of our bodies, and how our reactions to others are still so much based on our bodily responses and inherited, irrational fears.
The book aims to be worked with in groups and in institutions, to teach people (all people, and the police) how to settle their bodies and work on and in community. Menakem uses somatic exercises throughout all chapters to learn to notice our bodily reactions to perceived treat and on how to settle our bodies. One of the many exercises is humming in low tone.
"Most of these practises are ancient; some are thousands of years old. While our ancestors were largely unaware of the biomechanics of the soul nerve [vagus nerve], they understood their own bodies. They learned–and taught their families and neighbours–what worked to help their bodies settle. They often did many of these practises together, and these communal practises helped to heal not just individual bodies, but families and Menakem calls upon us to settle our bodies together, to hum together, and create practises that promote collective care, which we can pass on from person to person–from parents to children and to collectively address and metabolize our pain.
Steps to practise Bhramari / Humming bee breath:
· find a comfortable seat, lift the heart a little
· gently close the lips, keeping the jaw relaxed (the teeth slightly apart, and the tip of your tongue behind the upper front teeth)
· gently close each ear with the thumbs, place the index fingers at the midpoint of the forehead—just above the eyebrows—and reach the middle, ring, and pinky fingers across the eyes so that the tips of these fingers press very gently against the bridge of the nose
· take a long, deep breath in through the nostrils, bringing the breath all the way into the belly. Drop the chin to the chest and begin to exhale slowly, making a steady, low-pitched 'hmmm' sound at the back of the throat—like the humming of a bee. Focus on making the sound soft, smooth, and steady
· At the end of the exhalation, slowly straighten your neck as you inhale again through the nostrils to repeat the process.
· in total do seven repetitions
· after the final exhalation, allow your breath to return to normal and observe any changes that have occurred
· when you are ready, gently open your eyes, continuing to direct some of your awareness within
contraindications: Bhramari should not be practiced when pregnant or menstruating. It is also contraindicated for those with extremely high blood pressure, epilepsy, chest pain, or an active ear infection.
> For children here is a link to a nice video with the humming bee breath
> For more information on the book My Grandmother's Hands by Resmaa Menakem have a look here. Consider ordering through your local bookshop.
· Breathing body, breathing mind ·