--- title: "The Art of Breathing: Pranayama Classes for Mental Calm in Gurgaon" description: "Learn foundational Pranayama techniques with Komal Yoga in Gurgaon. Master breathwork to manage anxiety, improve sleep, and build lasting mental calm today." canonical: https://mytribe.in/komalyoga/mindfulness-meditation/the-art-of-breathing last_updated: 2025-09-21 --- # The Art of Breathing: Foundational Pranayama for Mental Calm Tribe Verified · 17 years teaching authentic yoga in Gurgaon By [Komal Sodhi](https://mytribe.in/komalyoga) · Online sessions, at studio in DLF Phase 4, and across Delhi NCR · ₹1,200 per workshop (estimate) Part of [Mindfulness & Meditation](https://mytribe.in/komalyoga/mindfulness-meditation). [View full gallery](https://mytribe.in/komalyoga/mindfulness-meditation/gallery) Before we master complex poses, we learn to breathe with intention. Explore these core breathwork techniques designed to settle your nervous system and restore your daily rhythm. ## Photos and videos - ![This is the title card for a simple, 5-step breathing meditation I created to help cultivate mindfulness. It is a perfect entry point for anyone looking to start a breathwork practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68012da6-5a4c-4512-8b10-4d347b8c63ab) - ![Step 1: Find a comfortable position. The first step in any meditation is creating a physical space of ease where you will not be disturbed, allowing your mind to settle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63f1dad6-8b5d-4ecb-85df-08c154c29073) - ![Step 2: Inhale deeply through your nose for 4 seconds. This illustration shows how to begin a diaphragmatic breath, feeling your belly expand and chest rise to fully utilize your lung capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4da181b0-53c8-4d90-9214-abbd2d6cf532) - ![Step 3: Suspend your breath for 4 seconds. This brief pause, or Antara Kumbhaka, is a moment of complete stillness that helps relax the shoulders and face, calming the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ee3437d-6b61-4617-9aa1-4791259d7187) - ![Step 4: Exhale slowly through your nose for 8 seconds. A longer exhale helps to activate the parasympathetic nervous system, signaling to your body that it is safe to relax and release stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dc36725-1c2b-4db2-990e-d5e5bf75e66e) - ![Step 5: Repeat for several minutes. Consistency is key. Continuing this breathing pattern allows you to fully enter a state of relaxation and let go of mental chatter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80efdbee-1c02-4776-826f-61f1416400b6) - [Video: For anyone struggling with sleep, this video demonstrates three Pranayama techniques to quiet the mind. I guide you through 3-step yogic breathing, alternate nostril breathing (Nadi Shodhana), and equal part breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5275fc1-5b75-43ab-a300-042ba0cbcc63) - [Video: On the first day of Navratri, we practice Anulom Vilom to ground our energy. This video shows the technique of alternate nostril breathing, which balances the body's masculine and feminine energies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8a24c24-1024-42cb-9197-f49797df89e2) - [Video: This video demonstrates Bhramari, or the bee breath, a calming pranayama. The humming sound soothes the nervous system and is excellent for reducing anxiety, which we practice on Day 2 of Navratri.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f90be67-9816-4399-8b00-ee55a4234651) - [Video: Here I demonstrate Ujjayi breathing, the "victorious breath." This technique, practiced on Day 3 of Navratri, builds internal heat and focus, helping to awaken the inner warrior.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c56a2bca-06cb-40f4-9e9b-6ace65012574) - [Video: This video shows Kapalabhati, the "shining skull breath." It is an energizing and cleansing pranayama that stokes the digestive fire and clears the mind, which we practice on Day 4 of Navratri.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8945d60-48db-465c-a9c4-6501ed8a50be) - [Video: Deep belly breathing is a foundational practice for calm. In this video for Day 5 of Navratri, I show how to place your hands on your belly and chest to feel the full, nourishing movement of the breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/116a78fb-7fb3-4b2a-8323-e65e9d4ba530) - [Video: For Day 6 of Navratri, we practice Bhastrika, or "bellows breath." This video shows the forceful inhales and exhales that energize the body, clear emotional blocks, and awaken your inner fire.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0361d2ab-40c2-4b91-927d-e8bb4e75cd37) - [Video: This video, created for Day 7 of Navratri, demonstrates Kumbhaka, or breath retention. The practice of pausing the breath teaches us to find stillness in discomfort and witness our thoughts without judgment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7961fcb-1bad-4c72-a27c-c7371e6452c9) - [Video: Here I demonstrate Sheetali pranayama, a cooling breath. By inhaling through a curled tongue, you can physically and mentally cool the body, making it a wonderful practice to release heat and irritation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5025ed0-8720-47a4-a15c-e11332377932) - [Video: On the final day of Navratri, we return to Nadi Shodhana. This video shows the alternate nostril breathing technique used to bring harmony, wholeness, and inner stillness to complete the cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3660fb58-2bb7-40cb-96a2-d59b18d981ed) - ![This deep forward bend, known as Janu Sirsasana, is a physical expression of presence. The caption explains the 4-7-8 breathing technique, a simple yet powerful tool to calm your nervous system anytime, anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1d334f6-8550-43da-abce-01d0661ed535) ## About The Art of Breathing Most people try to force their breath to change their mood, but the real shift happens in the pause. In my Gurgaon studio, we do not just count inhales; we teach you how to use *Antara Kumbhaka*—or breath retention—to quiet the nervous system immediately. It is the practical difference between temporarily masking anxiety and actually releasing it. Whether you are using *Anulom Vilom* to balance your energy or *Bhramari* to reduce mental chatter, these techniques are meant to be tools you can take home and use the moment life feels overwhelming. ### Your Daily Sadhana Breathwork is the fastest bridge to mental clarity, yet it is the most overlooked part of wellness. When you visit our DLF Phase 4 studio, you are not just walking into a workout space; you are entering a sanctuary designed for focus. My sessions are kept in small batches of 8-12 students, ensuring that I can personally check your posture and guide your breath patterns properly. ### Why Technique Matters Many students come to me having tried breathwork via online videos, only to find they feel lightheaded or tense. That usually happens because the mechanics—how the diaphragm moves, how the chest expands—are missed. We cover: * **Nadi Shodhana (Anulom Vilom):** Essential for balancing the masculine and feminine energies in the body and calming an overactive mind. * **Ujjayi Breath:** The 'victorious breath' we use to build internal heat and focus, especially helpful before a meditation session. * **Sheetali Pranayama:** A specific cooling breath technique that helps release physical and mental heat, often recommended if you struggle with irritation or restlessness. ### Moving Beyond the Mat This isn't just about what we do during the 60-minute class. The goal is to build your own *daily sadhana*—a routine that helps you manage insomnia, lower your heart rate during a stressful workday, or find five minutes of stillness before a big meeting. We don't chase perfection here. We chase consistency. Whether you are recovering from a long day or simply need to reclaim your headspace, the breath is the only tool you will ever need. ## About Komal Sodhi I'm Komal, and for 17 years in Gurgaon, I’ve seen breathwork act as the fastest bridge to mental clarity. My studio isn't just about physical exercise; it's a dedicated space where we strip back the noise and focus on the stillness that breath provides. I am here to help you turn the chaos of the day into a balanced rhythm. 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