Bee Breath

A calming breath practice for pregnancy, inspired by nature.

What is Bee Breath?

Bee Breath, also known as Bhramari Pranayama, is a simple breathing technique rooted in the ancient practice of Ayurveda. The name comes from the sound you make during the exhale, which resembles a gentle humming or buzzing sound, much like that of a bee.

Why it’s great for pregnancy

Bee Breath is a great way to help calm your nervous system. It works by activating your body’s relaxation response, which can reduce stress hormones and help you tune into deeper emotions. This can be particularly valuable during the first trimester when you might experience heightened emotions, nausea, and fatigue that can feel overwhelming.

How to do Bee Breath

You don’t have to sit cross-legged on a mat to practice Bee Breath, it's really flexible! All you need is a quiet and comfortable spot where you can sit up straight. This could be in a chair, on your bed, or even on the couch. The key is to be in a space where you feel relaxed and can focus on your breathing without distractions.

  1. Find a quiet, peaceful spot
    Sit upright in a well-ventilated, quiet space. You can sit cross-legged on the floor with a cushion, on your bed, or in a chair with your feet grounded. Keep your back tall but relaxed.

  2. Close your eyes and soften your face
    Let your shoulders drop. Bring a gentle smile to your face. Keep your eyes closed and take a few natural breaths, simply noticing how you feel.

  3. Position your hands
    Place your index fingers lightly on the cartilage that sits between your cheek and ear (right where your ear "flap" begins). This is where you’ll apply gentle pressure during the breath.

  4. Take a deep breath in
    Slowly breathe in through your nose, filling up your belly first, then your chest. This deep intake of air sets you up for the next step.

  5. As you exhale, press gently and hum
    As you breathe out, gently press the cartilage in while making a smooth humming sound like a bee. You can either hold the pressure or gently pulse it as you hum. Experiment with different pitches; a higher-pitched hum can create a stronger vibration, enhancing the calming effect.

  6. Repeat the breath
    Inhale deeply again and repeat the humming as you exhale. Aim for 3 to 4 rounds of this practice, and feel free to take normal breaths in between rounds if you need to.

An illustrated guide to the Bee Breath (Bhramari) meditation technique, showing a woman sitting cross-legged on a mat, closing her eyes, positioning her hands on her ears, and gently humming to calm the mind.

Pregnancy tips

  • If you feel dizzy, stop and breathe normally. It's important to tune in to how your body feels and respond accordingly.

  • You don’t have to block your ears or press your face during pregnancy. The humming creates its own vibrations that are effective without needing to do that if it feels uncomfortable.

  • Don’t force the sound. The softer and more natural the hum, the more calming the effect.

  • Practice anytime. You can use Bee Breath whenever you need it, whether that’s before going to sleep, during a stressful moment, or even after you’ve been feeling upset. It can also be really helpful to use during early labour, as the humming can create a soothing rhythm.