Bhrāmarī — The Humming-Bee Breathpranayama classicalSitting, you breathe in normally and then hum on the whole way out — a low, continuous bee-sound, lips closed, jaw loose — often with the ears lightly covered so the hum arrives from inside rather than outside. Repeat for a handful of rounds. Two things happen at once, and the tradition names both: the exhale becomes long and even without you counting it, and attention has somewhere unmistakable to sit. Set down in the Haṭha Yoga Pradīpikā (2.68), which describes the practice as drawing awareness inward toward subtler sound.What it's for

Acute Overwhelm — Overwhelm is read as too many objects claiming attention at once. The tradition's move is to reduce the field to one thing that is felt, not thought — the hum in the skull — and let the rest fall out of the foreground on its own.

Panic — A rising panic is read here as attention with nothing solid to hold, spiralling into what it fears rather than what is happening. The classical answer is not to reason with it mid-flight — it is to occupy the senses with something so immediate that the spiral loses its grip.

Social Anxiety — Being watched is read here as attention pinned outward, on the imagined view others have of you. Humming turns the sense of hearing inward, which is the one direction that view cannot follow.