Tag: evening wind-down

  • Bhramari, the Humming Bee Breath: A Soft Sound to Close the Day

    There is something soothing about a low, steady hum. Many of us do it without thinking while we cook or fold laundry. In yoga, humming is the heart of a breathing practice called bhramari, often translated as the bee breath. Its soft, buzzing sound fills the head and chest, and many people find it a lovely way to settle at the end of a busy summer day.

    Like all breathing practices, bhramari should feel easy and comfortable. If you have a respiratory, heart or ear condition, are pregnant or have any other health concern, talk with your doctor before trying it, and stop if you feel dizzy or uncomfortable.

    Where bhramari comes from

    The name comes from the Sanskrit word bhramara, a kind of large black bee, because the sound of the practice resembles a bee’s hum. Bhramari is described in classic texts of hatha yoga, including the Hatha Yoga Pradipika, a manual written in the fifteenth century that lists it among several traditional breathing practices. Today it is taught in yoga classes around the world, and many teachers share a simplified version with children as bee breathing.

    How to practice

    • Sit comfortably on a chair, a cushion or the edge of your bed, with your spine tall and your shoulders relaxed.
    • Close your eyes. Rest your hands on your knees or in your lap.
    • Gently close your lips, keep your teeth slightly apart and let your jaw relax.
    • Breathe in slowly through your nose.
    • As you breathe out, make a steady, low humming sound, like a bee, for as long as is comfortable.
    • At the end of the exhale, breathe in again through your nose and repeat.

    Start with five to seven rounds. Afterward, sit quietly for a minute with your eyes closed and notice how your body feels, without trying to change anything.

    Exploring the sound

    Try varying the pitch of the hum. A lower hum may be felt more in your chest, while a higher one tends to buzz in your face and head. Notice where you feel the vibration most. Some people like to rest their fingertips gently on their cheeks or throat to feel it more clearly.

    A traditional variation involves pressing the small flap of cartilage at the front of each ear gently with the index fingers, softening outside sounds so the hum seems to fill the inside of the head. If you try this, use the lightest touch, never push anything into the ear canal and skip it entirely if it feels uncomfortable or if you have any ear concerns.

    When to try it

    Bhramari fits well into an evening routine: after a shower, before reading in bed or at the end of a long day when you want to shift gears. Because the sound can carry, many people prefer a quiet room where they will not feel self-conscious. It can also be a fun practice to share with children, who often enjoy pretending to be bees and seeing how long they can make their buzz last.

    There is no need to do it perfectly. The point is simply to breathe slowly, enjoy the sound and let the hum mark the moment when the day begins to wind down.

  • Legs Up the Wall: A Restful Evening Pose for the End of a Long Summer Day

    After a long July day of errands, yard work or hours on your feet, there is something wonderful about lying down and letting your legs rest up against a wall. This simple position, known in yoga as viparita karani, is one of the gentlest restful poses there is. It asks almost nothing of you, needs no special flexibility and can become a quiet part of your evening wind-down.

    As with any new movement practice, check with your doctor first if you have concerns. People who are pregnant, have glaucoma or other eye conditions, high blood pressure, heart conditions, or back, neck or hip problems should get personal advice before trying it.

    Setting up

    You need a clear stretch of wall and a soft surface to lie on, such as a rug, a yoga mat or a folded blanket. Some people like to do the pose on the bed with their legs against the wall behind the headboard.

    • Sit sideways with one hip close to the wall.
    • Lean back onto your elbows, then swing your legs up the wall as you lower your back to the floor. It may take a little wriggling to get comfortable.
    • Let your sitting bones rest a few inches from the wall. You do not need to be right up against it; a little distance often feels better, especially if the backs of your legs feel tight.
    • Rest your arms by your sides, palms up, or place your hands on your belly.

    A folded blanket or a small pillow under your head can make the position more comfortable. Some people like a folded blanket under the hips as well, but keep it simple to start.

    Settling in

    Once you are in position, let the wall hold your legs. Allow your feet to relax and your knees to soften slightly if they want to. Close your eyes or let your gaze rest softly on the ceiling.

    Turn your attention to your breath. Notice the rise and fall of your belly without trying to change it. You might feel your shoulders melting toward the floor and your jaw softening. If your mind starts making lists, gently bring it back to the breath or to the sensations in your legs and feet.

    Stay for five to ten minutes, or as long as feels comfortable. Many people describe a pleasant feeling of lightness in their legs and a sense of stillness in the rest of the body. If your feet begin to tingle or feel uncomfortable, bend your knees and bring the soles of your feet together, or come out of the pose.

    Coming out slowly

    When you are ready to finish, bend your knees toward your chest and roll gently onto one side. Rest there for a few breaths before pressing yourself up to sitting. Take a moment before standing, especially if you feel light-headed.

    Making it part of your evening

    Legs up the wall fits easily into a summer night. Try it after a cool shower, before reading in bed, or while listening to a calming piece of music. Dim the lights, run a fan for a gentle breeze and let this be the moment the day officially ends. A few quiet minutes with your legs resting against the wall can turn an ordinary evening into a small ritual of rest.