--- title: "Breathing Exercises & Mudras for Calm | Sakshi Yoga Studio" description: "Looking for simple breathing exercises and mudras? I share beginner-friendly pranayama and meditation routines to help you reduce stress and find balance daily." canonical: https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/breathing-meditation-mudras last_updated: 2026-01-25 --- # Simple Breathing Exercises, Meditation & Mudras Tribe Verified · Helping women find calm, daily. By [Sakshi Jain](https://mytribe.in/sakshiyogastudio) · Live online classes via Google Meet · ₹1,199 per month (estimate) Part of [Therapeutic Yoga for Pain Relief](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief). [View full gallery](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/gallery) Need a moment to switch off? I share simple pranayama, mudras, and bedtime rituals that helped me find balance, calm, and better sleep during my own healing journey. ## Photos and videos - [Video: If you are a beginner and don't know where to start with pranayama, this video is for you. I introduce three fundamental practices: Nadi Shodhan, Kapalbhati, and Abdominal Breathing, which you can do for 10 minutes daily.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c71ae754-666f-4685-8a8e-583871d48e34) - [Video: In this video, I show you the correct way to practice Anulom Vilom (Alternate Nostril Breathing). I emphasize keeping your spine straight and practicing on an empty stomach for the best results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db34b14e-0575-4b96-9c78-8a66889d0589) - [Video: Instead of scrolling on your phone late at night, try this simple Ayurveda bedtime ritual. I show you how to practice Padabhyanga (foot massage with oil) and a short meditation to calm your mind for deep, restful sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5336605f-e0f7-4fe2-b451-4a9216e6d4a9) - [Video: This video demonstrates Apana Mudra, a simple hand gesture with many benefits. It is known to help with digestion, relieve back pain, and create emotional balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ea5f867-ec3d-4ddd-bae0-b7db8c35bca3) ## About Breathing, Meditation & Mudras You do not need an hour of silence to find peace. Whether it is practicing Apana Mudra while sitting at your desk or taking 5 minutes for Nadi Shodhan before bed, these techniques are about small, consistent steps to reset your nervous system, with no complicated equipment required. ### Finding Calm in Your Daily Routine Many of us feel overwhelmed by constant scrolling and busy schedules. When I started my own journey, I realized that big changes often come from the smallest habits. My approach to breathing and meditation is simple—it is about what works for you, right where you are. **Pranayama for Beginners** If you are new to this, start with the basics. I guide my students through Nadi Shodhan to balance energy, Kapalbhati for detoxification, and simple abdominal breathing to lower stress levels. These aren't just exercises; they are tools to help you manage anxiety and improve focus. **Mudras: Simple Gestures, Real Benefits** It might look like just holding your fingers in a certain position, but Mudras like Apana Mudra have a way of creating emotional balance. I use these during the day when I need to ground myself. They are perfect because you can do them anywhere—while working, traveling, or just taking a break. **A Bedtime Ritual That Works** Instead of late-night scrolling, try a simple Ayurveda-inspired ritual. I often share my routine of Padabhyanga, a gentle foot massage with oil, followed by 5 minutes of meditation. It tells your body that the day is over and helps you get the deep, restorative sleep you actually need. *Har din thoda better lagta hai* (every day feels a little better). You don't have to be perfect; you just have to start. ## About Sakshi Jain I am Sakshi. After my delivery, I struggled to find quiet amidst the chaos, which is why I started sharing these specific breathing flows and mudras. They are not complex techniques; they are just honest ways to help you breathe better and feel like yourself again. [See all of Sakshi Jain's services](https://mytribe.in/sakshiyogastudio) ## More from Therapeutic Yoga for Pain Relief by Sakshi Jain - [Featured](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/featured) - [Postpartum Yoga: My Healing Journey for New Moms](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/postpartum-yoga-my-healing-journey-for-new-moms) - [Back Pain Relief](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/back-pain-relief) - [Relief for Neck, Shoulders & Headaches](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/relief-for-neck-shoulders-headaches) - [Routines for Leg, Foot & Sciatica Pain](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/routines-for-leg-foot-sciatica-pain) - [Full Body & Weight Loss Routines](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/full-body-weight-loss-routines) - [Beginner's Corner: Start Your Yoga Journey](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/beginner-s-corner-start-your-yoga-journey) - [Yoga for Women's Health](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/yoga-for-women-s-health) - [My Students' Journeys](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/my-students-journeys) - [Join My Online Classes](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/join-my-online-classes) ## More services by Sakshi Jain - [Postpartum Recovery Yoga](https://mytribe.in/sakshiyogastudio/postpartum-recovery-yoga) - [Weight Loss Yoga](https://mytribe.in/sakshiyogastudio/weight-loss-yoga) - [Yoga for Women's Hormonal Health](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health) ## Similar work from other experts - [Pranayama & Breathwork for a Calm Mind](https://mytribe.in/theshaktiyoga/therapeutic-yoga/pranayama-breathwork-for-a-calm-mind) by Jas Pal · Therapeutic Yoga · Online sessions and in-studio at Rohini, Delhi - [Guided Pranayama and Meditation Sessions](https://mytribe.in/mastermohanty/online-yoga-meditation-classes/guided-pranayama-meditation) by Mohanty · Online Yoga & Meditation Classes · Live online classes hosted from Whitefield - [Breathing Techniques for Stress and Mental Calm](https://mytribe.in/iamashtangi/yoga-therapy-for-health-conditions/saans-lo-stress-chhodo-breathing-mental-calm) by Vaibhav · Yoga Therapy for Health Conditions · Online & In-person therapy in Bellandur & Sarjapura - [Mindful Moments: Pranayama & Meditation](https://mytribe.in/shivastylefitness/online-yoga-classes/mindful-moments-pranayama-meditation) by Shiva Style Fitness · Online Yoga Classes · Online classes via live and recorded sessions - [Breath & Stillness: Pranayama and Meditation](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/breath-stillness-pranayama-and-meditation) by Mayura Pednekar · Yoga Classes (Online & Private) · Available online; In-person classes across Mumbai - [The Art of Breathing: Foundational Pranayama for Mental Calm](https://mytribe.in/komalyoga/mindfulness-meditation/the-art-of-breathing) by Komal Sodhi · Mindfulness & Meditation · Online sessions, at studio in DLF Phase 4, and across Delhi NCR ## Book To book Sakshi Jain, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sakshi%2C%20I%20saw%20your%20breathing%20and%20meditation%20videos%20and%20would%20love%20to%20learn%20more%20about%20joining%20your%20online%20sessions.) 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