According to recent World Health Organisation data, approximately 1.4 billion adults worldwide now live with hypertension – roughly 33 percent of the global population aged 30-79. As global hypertension rates continue to climb, a simple ancient Indian breathing technique is gaining traction. Also read | Delhi study links uncontrolled hypertension to lack of awareness and poor habits
In an Instagram video shared on March 10, Dr Shalini Singh Salunke, a general physician specialising in chronic condition reversal, revealed what she called the 'best hack' for managing blood pressure (BP) and stress: bhramari pranayama.
Doctor highlights cortisol trap
Most people begin their day by triggering a 'fight or flight' response – Dr Singh Salunke warned that checking phones, reading the news, or rushing straight into household chores can cause a sharp spike in cortisol and adrenaline.
"If you start the day with such a rush, cortisol and adrenaline will surge, which increases stress and, consequently BP," Dr Singh Salunke explained. To counteract this, she recommended a morning routine that prioritises the nervous system before the 'to-do' list.
How to practice bhramari pranayama
The technique, often referred to as 'bee breath', involves a specific posture and a soothing humming sound to stimulate the vagus nerve and calm the body, Dr Singh Salunke shared as she highlighted her 5 essential rules for bhramari pranayama:
⦿ Timing: perform the exercise on an empty stomach immediately after waking.
⦿ Posture: keep your spine straight and sit in a comfortable position.
⦿ The 'shanmukhi mudra': lightly close your ears with your thumbs and place your fingers over your eyes without applying pressure.
⦿ The sound: exhale slowly through the nose while making a steady humming sound (like a bee).
⦿ Consistency: start with 5 repetitions and gradually work up to 15.
Results you can hear
The doctor, who practices the routine daily herself, noted that the benefits go beyond mere relaxation – regular practice can regulate mood throughout the day and can naturally decrease blood pressure readings by 4 to 5 points. Dr Singh Salunke concluded: 'You can start with five repetitions and gradually increase to 15. Doing this daily will automatically decrease BP by four to five points."
By swapping the morning scroll for a few minutes of bhramari pranayama, patients may find a powerful, no-cost tool in their arsenal against chronic stress and cardiovascular strain, she added.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and not a substitute for professional medical advice.