Bhramari

• Sit in a comfortable seated position with the sine neck and head in alignment.
• Have the eyes lightly closed.
• Join the lips together, separate the teeth slightly and relax the muscles of the jaw.
• Raise the arms out to the sides, bend the elbows and take the hands to the ears.
• Use the middle or index finger to exclude the ears.
• Inhale through the nose.
• Exhale slowly while making a steady humming sound.
• Practice up to 15 rounds of breath.