AUTHOR(S): Nandhini A, Ramesh Ponnurangam, Karthikeyan P, Arthi Balakrishnan and Velan Arumugam

ABSTRACT:
Bhramari Pranayama, or the ?humming bee breath,? is a yogic breathing technique recognized for its calming effects and wide-ranging physiological benefits. Regular practice promotes parasympathetic dominance, reducing stress, anxiety, depressive symptoms, and improving sleep and cognitive performance. Cardiovascular benefits include lowered blood pressure, heart rate, and improved heart rate variability, reflecting enhanced autonomic balance. Respiratory function improves through increased lung volumes, ventilatory efficiency, and relief from sinus congestion. Endocrine effects involve balanced hormonal secretion and reduced cortisol levels, while immune modulation enhances resistance to infections and inflammation. Additional benefits include relief from tinnitus, pain reduction, and improved quality of life. Mechanistically, the practice stimulates vagal activity, optimizes oxygen exchange, and harmonizes neuroendocrine responses. Collectively, Bhramari Pranayama emerges as an evidence-based, integrative practice with substantial potential for promoting physiological and psychological well-being.

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