Chapter 4
Time to Practice: The Soothing Breath (Bhramari)
This gentle humming breath is a powerful way to calm your mind and emotions, settle your energy, and reconnect with inner peace.
Before you begin:
Set yourself up in a quiet, comfortable space where you will not be disturbed. Gather any props that support ease, such as:
• A bolster or cushion under your knees
• A small support for your neck
• A blanket for warmth
• An eye pillow or cover (optional)
You may also choose to do this practice in bed as you head into sleep. The calming vibration can help quiet the mind and ease you into restful slumber.
What to expect:
This guided practice invites you to lie down and use a soft humming sound on each exhale. The vibration soothes your system, quiets the mind, and supports a deep sense of calm and relaxation. You may feel your whole body soften and your energy gently shift.
Let the vibration carry you inward. Let yourself rest.
Reflections:
• How did the humming affect your breath, mood, or energy?
• When in your day could this practice most support you?
Gentle Reminder:
This course is for educational and supportive purposes only. It is not medical advice and does not replace care from a qualified healthcare provider. If you have a medical condition or any concerns about your health, please consult your doctor before trying any of the practices shared here. Always listen to your body and move at your own pace. You are your own best guide.