1. Inhale through the nostrils in one long and continuous breath.

2. Breathe into the first abdominal target, the low belly.

3. With the same breath, breathe into the second target: the lower chest, at the bottom of the ribcage.

4. Continuing the same inhalation, breathe into the third target, the lower throat. You should feel it just above your sternum.

Once you’ve inhaled into each of the three target areas, you’ll begin exhaling. On the exhalation, focus on the three abdominal targets, but in reverse order.

• Exhale through the nostrils in one long and continuous breath, just like on the inhalation.
• Focus on the lower throat first, then feel the exhalation move down into the lower chest and the lower belly.

Focuses on a smooth nasal inhalation and a steady, vocal exhalation through the nostrils.

• Breathe in slowly and deeply through both nostrils.

As you exhale, you should train your throat to make a soft, elongated hum of the letter “e.” This should produce the characteristic buzzing sound associated with “the bee breath.”

• Exhale slowly through both nostrils.
• Start out with a soft, silent “eee” buzz, and gradually increase the volume as you become more comfortable with this breathing routine. Do not strain your throat. The buzzing should feel somewhat natural.

Add variance to your technique:

Once you’ve sufficiently practiced the bee breath, you can add some variety to your technique. This can help give you a deeper sense of calm.

• Extend your fingers, and use the thumb of your right hand to block your right nostril.
• Perform the same inhalation and exhalation as before, but push all of your breath in and out of your left nostril.
• Switch sides, using your left hand to block your left nostril. Push all of your breath in and out of your right nostril.

• Form a tube (or as much of a cylindrical shape as possible) with your tongue. Push the tip of your “tongue tube” out just past your lips.
• If you cannot roll your tongue on your own, you may need to use your hands to “shape” the tongue.

• As you inhale, tilt your head down and hold your chin against your chest.
• Feel the breath enter your lungs and hold the breath for approximately five seconds.
• Push the breath out of your nostrils in a slow, controlled exhalation.
• Focus on your chest and contract the vocal cords as the breath leaves your body through the nose.