Yoga taught me the quiet discipline of showing up every day: Nikhat Zareen

In a sport defined by power and speed, Nikhat Zareen finds stillness on the yoga mat. “For me, it’s not just a ritual that I turn to occasionally. I do yoga daily as part of my training,” says the two-time world champion, adding, “It gives you balance and strength.

It’s really helpful for mental health. It calms the nerves and supports overall well-being.” As the world celebrates International Yoga Day, Nikhat reflects on how yoga has become the quiet, steady force that keeps her grounded in the high-intensity world of boxing. ‘Beyond the physical benefits, yoga gives me mental clarity’Nikhat, who began boxing in eighth grade, says yoga was added to her routine once her training became more competitive and structured.

“It was introduced to help improve flexibility, breath control, and mental clarity. Over the years, yoga has helped me stay injury-free and definitely improved my flexibility. But beyond the physical, it helps me reset mentally, especially during intense training phases,” she says.

‘Pranayama is a big part of my mental routine’Between rounds in a boxing match, there’s only a minute to recover — a brief pause in the middle of the chaos.

For Nikhat, how she uses those 60 seconds can make all the difference. “During the one-minute break in a bout, breath control becomes very important,” she says. “I usually take a deep breath, hold it for a few seconds, and then slowly exhale. It helps me stay composed.” Outside the ring, she turns to breathwork to stay centred.

“Pranayama is a big part of my mental routine, especially alternate nostril breathing. It really helps calm my nerves and keep my mind clear before a fight,” she says.

‘I’d tell every youngster to adopt yoga’Nikhat believes yoga can be a valuable tool that can help youngsters cope with the pressures of modern life. “Yoga is a great way to stay grounded, healthy, and confident. I’d tell youngsters to adopt it not just for fitness, but for their overall well-being,” she says. Each year on International Yoga Day, she marks the occasion with a guided group session. But for her, the real value of yoga lies in everyday effort. “It’s the consistency, the quiet discipline of showing up every day, that makes yoga meaningful.

Whether I’m in camp, travelling or gearing up for a fight, yoga is always part of my day,” she concludes.– Biswajit Talukdar