Try for freeTry for free
MeditationHumming Bee Breath

Humming Bee Breath

In moments of frustration, a deep breath can make all the difference. Find a space where you’re comfortable making some noise, and use this humming bee exercise to tune out the world and create your own private sound bath.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Sometimes, the world feels noisy. Even if it's not physical noise, like traffic or people, it might be the noise of nagging worries, or stress, or problems. It might be the noise of new information. Whatever it is, let's take this time together to tune out the noise of the world, both outside of us and within our own minds, so we can seek silence within ourselves and tune into what we are feeling inside. This is an exercise called the humming bee breath. It's known for creating instant calm and a soothing sensation, especially around the forehead. It's especially helpful in moments of frustration or anger, so feel free to keep this practice in your back pocket. And as always, we're all uniquely different, so feel free to adjust this practice in a way that feels most comfortable to you and your body. And if you can, try to be in a safe space where you're comfortable making a little noise. Feel free to pause this meditation if you need to move. All right. Let's start by taking some deep breaths in and out. Make each one longer than the last. In and out. In and out. Get yourself in a comfy position. This meditation is often done seated, but feel free to sit or stand in whatever way feels comfortable. Gently roll your shoulders out. Let them rest. And now, stretch your neck to the right, and the left, and back to center. Pull your spine up nice and tall, and gently close or soften your eyes. Feel all the little muscles in your face relax. You are grounded and calm. Take another deep breath in and out. Place each of your index fingers on your ears, specifically over the spot called the tragus. It's the little piece of cartilage that partially covers your ear hole or ear canal. On our next breath together, if you can, gently press your fingers into the cartilage; not too hard, but enough to close the hole. Then, with your mouth closed, make a loud humming sound and let it out for as long as you feel comfortable. Ready? Place your index fingers on each tragus. Inhale. Exhale as you press down and hum. How did that feel? It's like giving your own inner world a private sound bath. Let's do this a few more times. Inhale, fingers on each tragus; and exhale, humming. Great. A few more, this time on your own. Nice job. You can let your hands down and enjoy the effects of this exercise. If you're ever feeling overwhelmed, frustrated, or just plain stressed, you can tune the world out and tune into yourself with this exercise. Say this with me out loud or to yourself: I tune into my own body for wisdom. I tune into my own body for wisdom. Bring your arms out wide in a T-shape if it's available to you, then slowly wrap them around your torso for a nice self hug. And...


Duration8 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice