2024-10-17
4 分钟You might recognize
that sound from last week's episode of the Science of Happiness where we explored Brahmari pranayama or humming bee breath,
named for the gentle humming sound you make when exhaling, which resembles a bee's hum.
I'm Dacher Keltner and welcome to Happiness Break where we share short science based meditations and practices.
Research shows humming bee breath helps calm the mind, promote relaxation,
improve sleep, and support heart health by lowering blood pressure.
There are different ways to practice it.
One way is to block out external sound and sight by placing your thumbs in your ears and covering your eyes with your fingers.
But today we'll try a simpler version.
Guiding us through this technique is meditation teacher Priyanka Gupta.
Here's Priyanka.
So we're going to do this together.
I'd like to invite you to just make yourself comfortable and you're welcome to close your eyes or have a downward gaze and then gently bring your awareness to your breath,
just noticing if your breath is a deep or a shallow breath,
noticing your head over your heart, shoulders relaxed, arms comfortably placed.
And then when you feel ready, you're welcome to breathe in and then hum on your exhalation.
What I'm going to do is invite you to do three more at the pace that's comfortable for you,
taking a deep, nourishing breath in and then humming once again.
Sa you're welcome to relax your hands, place them back down in your lap,
noticing any sensations that may arise, noticing any subtle changes in your breath.