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Be sure to turn on your sound.
Brahmari (the Bee)
Like many yoga practices, this breathing practice is taken from nature, in this case by mimicking the sound of a buzzing bee.
The Bee is very useful preparation for meditation, and is a simple, straightforward tool that can be used to relax the autonomic nervous system. For teachers and health professionals, this is a gentle, extremely useful practice that can easily be taught to virtually anybody.
Do the practice aloud for about two minutes.
Then do the practice silently, only in your mind for about two minutes, making no external sound, and not allowing the vocal cords to vibrate. Just imagine internally that you are hearing the sound. (To continue the practice silently, for an even longer period of time can lead to a very pleasant meditation)
As an alternative to measuring an amount of time, you may want to internally count a certain number of breaths (such as 15-20) to do aloud, rather than watching a clock.
Then, internally count the same number of breaths, but doing it silently, making no audible sound nor moving your throat or vocal cords.
You will notice that this practice of "the bee" easily brings a calmness to the body, the breath, and the mind:
While you do the practice, allow your mind to be wide awake, clear, and gently focused. This is a practice of being alert and calm, not of going to sleep or entering into a trance.
You can easily have the benefits of this practice at any time, in any public place. All you have to do is leave your eyes open and make no audible sound as you sit quietly. Internally, you are gently practicing "the bee."
Take the peacefulness, calmness and clarity with you into your daily life after completing the practice.