Breathing

Mark Stephens is the author of five bestselling yoga books, including Teaching Yoga and Yoga Therapy. Practicing since 1991 and teaching worldwide since 1996, he has studied and practiced in the ashtanga, Iyengar, and tantra traditions and has engaged deeply with yoga histories and philosophies, somatic psychology, and evidence-based sources. He has trained yoga teachers and therapists for three decades and served as the "For Teachers" columnist for Yoga Journal for two years. He lives on California’s central coast.

• Foreword by Cyndi LeePreface Acknowledgments INTRODUCTION The Alchemy of Breath: Presence, Practice, and PossibilityWhy Breathe Consciously?Breath and the Bodymind The Path of PranayamaStructure of the BookA Few Notes for the ReaderPART I Foundations The Nature of Breath and Breathing 1 The Roots of PranayamaBreath and Breathing Across Cultures and Times The Seeds of Proto-Yoga and Proto-Pranayama Prana’s First Appearance Breath: The Upanishads, Ayurveda, Early Buddhism, and JainismPranayama in Patanjali’s Yoga SutraTantric Revelation and Revolution Pranayama in the Shift Toward Hatha YogaChapter Summary and Reflections2 The Nature of Respiration The Rise of Respiratory ScienceAir Becoming Breath: External RespirationThe Mechanics and Kinesiology of RespirationHow Breath Becomes the Life Force: Internal and Cellular Respiration Chapter Summary and Reflections3 The Effects of Pranayama Understanding Effects Breathing Slowly and Ujjayi PranayamaKumbhaka: Holding the Breath In or Out Viloma: Pausing the Breath During Inhalation or ExhalationKapalabhati: Forceful Exhalations Bhastrika: Bellows BreathNadi Shodhana: Alternate-Nostril BreathingDoes Polyvagal Theory Explain the Effects of Pranayama?Samkhya Philosophy and the Effects of BreathingChapter Summary and ReflectionsPART I IPracticesCultivating the Breath 4 Preparing for PranayamaTraditional Preparation for PranayamaBringing Traditional Methods to Contemporary PracticesHow to Approach Asana Practices for PranayamaSitting and Supine Preparing to Lie Down for Pranayama PracticesPreparing to Sit: Positions and Preparatory Stretches Fine-Tuning Muscles That Affect Respiration Deep RelaxationPreparing the Nasal Passages and Mouth Chapter Summary and Reflections 5 Cultivating Breath AwarenessHow We BreatheBreath Awareness While Lying Supine: Support and Sensing Breath Awareness While Sitting: A Sequential Guide Breathing Self-Assessment: Understanding Your Breathing Before You BeginChapter Summary and Reflections6 Practicing Pranayama Sequencing PranayamaSeated Breath AwarenessUjjayi Pranayama: Victorious BreathVritti Pranayama: Balancing and Expanding the BreathViloma Pranayama: Unnatural PausesKumbhaka Pranayama: The Art of Breath Retention Nadi Shodhana Pranayama I: Basic Alternate-Nostril BreathingAnuloma and Pratiloma Pranayama Suryabheda and Chandrabheda PranayamaSitali Pranayama: The Cooling BreathSitkari Pranayama: The Hissing BreathKapalabhati Pranayama: Skull-Shining BreathBhastrika Pranayama: Bellows BreathBhramari Pranayama: Humming Bee BreathMurcha Pranayama: Swooning BreathPlavini Pranayama: The Floating Breath Integrated Techniques in Nadi ShodhanaAlternative TechniquesPursed Lip BreathingHuff CoughingStraw BreathingBox Breathing Active Cycle of Breathing TechniqueDantian Breathing: Qigong and Tai Chi Technique Silk Reeling Breathing: Chen-Style Tai ChiHolotropic Breathing Chapter Summary and ReflectionsPART I I I ApplicationsBreathing in Life 7 Developing a Personal Pranayama Practice Finding Your Practice PathSpace and Time for Consistent Practice Sharing Pranayama with OthersPranayama in Yoga TherapyChapter Summary and Reflections8 Breathing for Wellness and Healing Pranayama Techniques Across the Seasons of LifePranayama Practices for Pregnancy and Postpartum Well-BeingPranayama for Breathing-Related DisordersBreathing with Common Health DifficultiesChapter Summary and Reflections9 Breathing in Meditation and Human Relationships Breathing in Meditation Heart-Centered Breathing MeditationBreathing and Loving ConnectionThe Breath in Social LifeChapter Summary and Reflections EPILOGUE One Breath at a TimeAPPENDIX A Geographic Context for the Roots of PranayamaAPPENDIX B Historical Timeline of Breathing Practices and Innovations APPENDIX C Asanas in the Hatha Yoga Pradipika and Gheranda Samhita APPENDIX D Pranayama Technique Quick Comparison Table APPENDIX E Reflecting in a Personal Pranayama Journal APPENDIX F When and to Whom to Teach Pranayama GlossaryNotesBibliographyIndex About the Author

“Mark Stephens has written a book on pranayama that is, without exaggeration, the most complete study of this most important practice I’ve ever come across. He extensively covers the background—such as pranayama’s long history, its anatomy and physiology, and psychological dimension—and the why’s, the how’s, and the ultimate goals of the student’s daily engagement with the practice, both traditional and modern. Highly recommended.”