In a world that rarely slows down, women are often expected to hold everything together: careers, homes, relationships, emotions, all while appearing effortlessly calm. Celebrity yoga trainer and Founder of EQ Mind and Yoga, Gunjan Kamra believes that calm shouldn’t be performed. It should be practised.
In her recent shoot focused on breathing and grounding techniques for women, Kamra introduced three powerful yet accessible practices: Mukha Dhauti, the Breather Break, and Bhramari Pranayama. Each one is designed not just to regulate breath, but to regulate life.
“Most women I work with aren’t short of strength,” Kamra explains. “They’re short of space, space to pause, to feel, to exhale fully.”
Here’s how her three techniques create exactly that.
1. The Breather Break: Micro-Pauses for Modern Life
Not every wellness practice needs a yoga mat and an hour of silence. Kamra’s “Breather Break” is designed for real life, between meetings, before school pick-ups, even in the car before walking into the house.
The practice is simple:
Slow inhale.
Gentle pause.
Slow exhale.
Repeated for just two to three minutes, this breathing pattern activates the parasympathetic nervous system, the body’s calming response.
“We underestimate the power of small, consistent pauses,” Kamra notes. “Two minutes of intentional breathing can change the tone of your entire evening.”
For women juggling multiple roles, the Breather Break becomes less of a luxury and more of a lifeline.
2. Mukha Dhauti: The Emotional Release
Mukha Dhauti is often described as a cleansing breath, and it feels exactly that. The practice involves inhaling deeply through the nose and exhaling forcefully through the mouth with a sighing sound.
“It’s the breath you didn’t realise you were holding,” Kamra says.
Many women carry tension in the jaw, throat and chest, especially during stress. Mukha Dhauti encourages a physical and emotional release, helping to clear stagnant energy and reduce pent-up frustration.
It’s particularly useful:
- After a long workday
- During moments of overwhelm
- When anxiety feels stuck in the chest
Think of it as a reset button you can press anywhere.
3. Bhramari Pranayama: The Nervous System Soother
Often called the “humming bee breath”, Bhramari Pranayama involves inhaling through the nose and exhaling with a soft humming sound.
The vibration created during the hum has a naturally soothing effect on the mind. It reduces mental chatter, eases irritability and can even support better sleep.
“It’s incredibly grounding,” Kamra says. “The vibration brings you back into your body. It’s hard to spiral when you’re humming.”
Many women report feeling immediate calm after just a few rounds, particularly during hormonal fluctuations, high stress periods or emotional fatigue.
Why Breathwork Matters for Women
Hormonal cycles, emotional labour and societal pressures all influence women’s stress responses differently. Breathwork offers a non-invasive, accessible way to regulate those responses daily.