Preparatory practices of M - kara and N - kara:

• In order to chant M - kara, you can chant word ending with 'M' such as 'OM', 'Mum', 'Swim' etc but stretch the 'M' part only. This will result in 'M-kara' chanting.
• Chant 'MM' a few times and observe that your lips are closed, rows of teeth are separated and the tongue is just behind the lower set of teeth.

N -kara

• In order to chant N- kara, you an chant any word ending with 'N' such as 'King', 'Ring', 'Sing', etc.. and stretch the 'N' part only. This results in the 'N- kara' chanting.
• Chant 'NN' a few times and note that your lips are separate during this chanting.
• While practising Bhramari, we need to use this sound of 'N- kara' and not 'M- kara' whereas while practising Nadanusandhana we use the 'M- kara'.

Sthiti : Vajrasana 

Practice

• Assume Chinmudra.
• Inhale deeply.
• Exhaling, produce a low pitched sound resembling the humming of a female bee.
• Feel the vibration in the entire head.
• This is one round.
• Repeat nine rounds.

Note

• During the practice of Bhramari use 'N- kara' and not 'M- kara'.
• Touch the tongue to upper(hard) palate.
• Initially the sound vibration is felt more at the throat region only.
• With long practices try to feel the strong vibrations in the entire head region along with it's resonating effect through out the body.