Day 4: Four Minutes + Humming for Your Nervous System
Four minutes of slow breathing in the morning, plus a simple humming practice tonight.
Day 4 of 7
Four minutes today. You're more than halfway through the week, and the practice is likely starting to feel more familiar.
Tonight we add humming bee breath — Bhramari in yogic tradition. The technique is simple: inhale normally, exhale with a gentle hum. The vibration from humming naturally calms the nervous system. You'll feel it immediately.
Morning Practice — 4 Minutes
4-second inhale • 6-second exhale • 4 minutes total
5-second inhale • 5-second exhale • 4 minutes total
Tonight's Practice
Three minutes of humming bee breath (Bhramari).
- 1 Inhale normally through your nose
- 2 Exhale with a gentle humming sound
The vibration naturally calms the nervous system. Repeat for three minutes — no counting required, just keep the hum going through each exhale.
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