As we open to the nectars of yoga we can learn to see and work with our edges in so many different ways; use philosophy, focusing, posture, breath or the shifting of our relationship to time. We know that the subtle act of lengthening of the exhale breath can bring us to a calm. Yogis developed a Pranyama, technique of breath practice, called Brahmari or ‘bee breath’ that we can use as one way to develop a lengthening exhale without undue effort.
If you would like to try, sit comfortably, gently erect, with shoulders relaxed. Take a few soft breaths, perhaps closing your eyes if it doesn’t stir more anxiety. Then, keeping your mouth closed inhale through the nostrils. Exhaling through your nostrils, make the sound of the letter M, essentially the humming sound of a bee. Sustain the sound until you need to inhale. Then repeat. Continue by inhaling as needed and exhaling ‘MMMMMMM’ for a few minutes. You can keep going as long as it feels good. The longer you sustain the humming exhalation, the more relaxing the ‘Bee Breath’ is likely to be—but forcing the breath beyond your capacity can have the reverse effect, causing even more stress. No need for any particular speed. Inhale whenever necessary, and let the buzzing sound last as long as it is comfortable. ‘Bee breath’, before practice, before the movie starts, as you wait for that desert or coffee to arrive. Bring the gentle buzz of calm into the flow of your day.