Humming (Simple Bhramari Pranayama) as a Stress Buster: A Holter-Based Study to Analyze Heart Rate Variability (HRV) Parameters During Bhramari, Physical Activity, Emotional Stress, and Sleep

A brief note on the article:

Recent research by Gunjan in our team identified that Bhramari Pranayama (simple practice, without any mudras or hand gestures) could profoundly benefit heart signals (resulting in heart-brain coherence that improves physical and mental health).  This was validated by comparing the “heart signals” (known as heart rate variability analysis or coherence) during various activities (physical activity, emotional stress, sleep, and Bhramari), and the comparison demonstrated the outcome.  You can read the paper by clicking the journal website link.

You can go through the video at the end of this article to learn how to practice simple Bhramari.

Abstract

Bhramari as stress buster?

Objective

In this study, our goal was to understand the comparative impact of humming, physical activity, emotional stress, and sleep on several heart rate variability (HRV) parameters, including the stress index (SI), and to assess the effectiveness of humming (simple Bhramari) as a stress buster based on the HRV parameters.

Methods

This pilot study assessed the long-term HRV parameters of 23 participants in terms of four activities: humming (simple Bhramari), physical activity, emotional stress, and sleep. The single-channel Holter device measured the readings, and data was analyzed using Kubios HRV Premium software for time and frequency-domain HRV parameters, including the stress index. Regarding statistical analysis, single-factor ANOVA followed by paired t-test was used to compare the results of HRV parameters “during” the four activities to understand if humming generates the outcome to enhance the autonomic nervous system.

Results

Our findings revealed that humming generates the lowest stress index compared to all three other activities (physical activity, emotional stress, and sleep). Several additional HRV parameters also supported the positive impact on the autonomic nervous, equivalent to stress reduction.

Conclusions

Humming (simple Bhramari) can be an effective stress-buster based on the assessment of several HRV parameters during its practice and in comparison with other activities. A regular daily humming routine can help enhance the parasympathetic nervous system and slow down sympathetic activation.

Keywords: #lifestyle,#bhramari pranayama, #humming#heart rate variability#stress

Instructions for Bhramari (humming) Practice

Brief video about the research on Bhramari as stress buster