The Breathing Book: Good Health and Vitality Through Essential Breath Work

by Donna Farhi

A new approach to improving quality of life through your most accessible resource: your breath.

Internationally renowned yoga instructor Donna Farhi presents a refreshingly simple and practical guide to reestablishing proper breathing techniques that will dramatically improve your physical and mental health. Complete with more that seventy-five photos and illustrations, The Breathing Book offers a thorough and inspiring program that you can tailor to your specific needs. Whether you need an energy boost or are seeking a safe, hassle-free way to cope with everyday stress, you will find answers here.

These safe and easy-to-learn techniques can also be used to treat asthma, depression, eating disorders, insomnia, arthritis, chronic pain, and other debilitating conditions.

"Donna Farhi has been a student, researcher, and teacher of the breath for many years, and now we get to reap the results of her studies in this exquisite manual." -- Yoga Journal

Genres: Health, Nonfiction, Self Help, Reference, Spirituality, Science, Meditation

256 pages, Paperback

First published November 15, 1996

Reviews

[Nikki Magennis · Rating 5 out of 5]

This book is really exceptional. Gentle, subtle, thorough and wonderfully useful. The author writes with such quiet authority it feels like a beginning 'inquiry' to even read her words. There are no quick fixes or easy answers in here, though, so don't buy it if you're not prepared to meet the author halfway and actually try doing some of the yoga-like work within.
Plenty of informative physiological information on breathing. Plenty more grounded but philosophical ideas on breathing, too. There's a section at the back giving recommended programmes for specific illnesses or conditions.
I'd recommend it hugely for anyone troubled by anxiety, fatigue, depression - or less than perfect health. I've had my copy for about ten years and it's one of those books I know I'll always keep. (Potentially) life-changing.

[Jess · Rating 3 out of 5]

The Breathing Book is one of the books I needed to read to complete my RYT-200 training (to be a registered yoga teacher). This book is full of exercises one can use to improve their lives through breath work. Wither you want to quit smoking, have an eating disorder, or insomnia, ext.
When I was a kid I remember looking in the mirror and practicing breathing through my chest. I thought it would tighten my abs and essentially make me skinnier by "working the muscles" all day.

So, so wrong.

Breathing through the chest can take off 10-20 years of your life. Test yourself by sitting up straight and place one hand on your stomach and the other on your chest and breath normally. If the hand on your stomach rises and falls you are breathing with your primary muscles and you're good. If it's the opposite hand this is a sign of stress breathing. Chest breathing means you are using secondary muscles which is actually tightening around your heart. By relearning to breathe through the stomach it will massage the heart and decrease stress levels.

I hope this information was informative and helps at least one person breathe a bit easier 💓

Namaste🕉️

[Joe-Joe · Rating 4 out of 5]

This book grounded my approach to breath as a yogic practice but at the same time left me wanting more. I craved more psycho-spiritual wisdom from Farhi in relation to healing trauma- perhaps this is a sign I need to work on simplifying my personal practice and start with the basics. I also should say that these teachings are meant to brought to life by a teacher, either outside or inside of oneself. I do feel more equipped go integrate breath awareness into my asana practice as well as in my life off of the mat. I admire Farhi's ability to capture the core issue of psychologically and physiologically challenging experiences. The answer lies in the breath. :)

[D · Rating 3 out of 5]

Clear guide with delightful quotes.

Only recently have we reduced breathing to a mere respiratory exchange of CO2 and O2. Greek psyche pneuma means breath/soul/air/spirit. Latin anima spiritus means breath/soul. Japanese ki means air/spirit. Sanskrit prana connotes a resonant life force that is at no time more apparent to us than when that force is extinguished at the moment of death. Chinese hsi is made of 3 characters that mean 'of the conscious self or heart.' The breath is seen as a force that runs through the mind, body and spirit like a river running through a dry valley giving sustenance to everything in its course.

The rock painters of the ancient caves of southern France were thought to have mixed pigments in their mouth with saliva and using rapid-fire exhalations through pursed lips, they propelled the paint onto the rocks with their breath. The artist literally breathed life into the image, projecting himself into the animal or creature and thus, becoming lizard, bird, or mammal.

Walk slowly! Talk little! Love breath! Be thrifty with affairs! Think clearly! The body will consequently be light and the hundreds of arteries will flow and irrigate. The four limbs communicate pleasantly. The Yellow Court Canon, therefore states, "The thousand calamities disappear and the hundred illnesses are healed. One does not fear being injured by the cruel tiger or the wolf. In addition, one gets rid of old age and extends life forever. - Master Great Nothing of Sung-Shan, Taoist Canon on Breathing

The so-called Yi (the mind) is the horse of the breath. When moving or stopping, they follow each other -T'ai Hsi Ching Chu, The Embryonic Breath Canon

Melancholoke folks are commonly given to sigh, because the minde being possessed with great varietie and store of foolish apparitions doth not remember or suffer the partie to be at leisure to breathe according to the necessitie of nature - Du Laurens, 1559

Breathing in, I calm body and mind.
Breathing out, I smile.
Dwelling in the present moment
I know this is the only moment - Thich Nhat Hanh

Your hand opens and closes and opens and closes.
If it were always a first or always stretched open,
you would be paralyzed.
Your deepest presence is in every small contracting and expanding,
the two as beautifully balanced and coordinated
as bird wings. - Rumi

The softest of stuff in the world
Penetrates quickly the hardest,
Insubstantial, it enters
Where there is no room. - Lao Tsu

Following the Lure of the Breath

Time is Breath G I Gurdjieff

He lives most life whoever breathes most air - Elizabeth Barrett Browning

The seeds stir and tremble
as if the sky moves back and forth
between us, like this, like this
- Sharon Gladden

Knowing oneself and knowing another are two sides of the same coin. It is through the intense kiln of relationship that we come to be transformed. Many of our most deeply held emotions only arise and resolve in the close quarters of a relationship. And many of our most intensely joyful experiences only come through the alchemy of relationship. Relationships can become infinitely complex and potentially confusing. For this reason, it is crucial to have a self-reflective practice to witness one's own habit patterns, feelings, and sensations. This may be a daily walk, meditation, or journal writing, or moment-to-moment conscious awareness of breath. Each breath enters us, becomes a part of us, then is released into the world. For that moment, we have a chance to know both who we are as an individual and who we are as the integral part of a greater shared breath.

The man who sat on the ground in his tipi meditating on life and its meaning, accepting the kinship of all creatures and acknowledging unity with the universe of things, was infusing into his being the true essence of civilization. - Luther Standing Bear

Most successful people are unhappy. That's why they are successes - they have to reassure themselves about themselves by achieving something that the world will notice... The happy people are failures because they are on such good terms with themselves that they don't give a damn. - Agatha Christie

Extending Time Generosity

- In line, let someone else go before you. "Please go ahead of me, I have plenty of time." Let the cashier know: Don't rush on my account. I'm not in a hurry. Take your time." Wait until the customer before you has put away their things before you step up to the counter.

- Stop when you see a pedestrian about to cross the road. Wait until they are all the across instead of nudging them on. When you cross the street, walk at a pace that feels good rather than letting drivers intimidate you into trotting out of their way. Remember it's their hurry, not yours!

- For tasks that you usually speed up, do without acceleration.

- Observe when you hold your breath.

Are you looking for me?
I am in the next seat.
When you really look for me, you will see me
instantly -
you will find me in the tiniest house of time.
Kabir says: Student, tell me, what is God?
He is the breath inside the breath
-Kabir, Versions by Robert Bly

[Robin Mandell · Rating 4 out of 5]

Clearly written and well researched. I'm looking forward to using what I learned both in my own practice and in my work as a yoga teacher. I'm pretty sure I'll be referring to this book a lot in the coming months and years. Looking forward to reading other books by this author.

[Danah Kamal · Rating 5 out of 5]

To me, this book is a real treasure! Love it! I’ll definitely reread it again & again & again..

[Jayney · Rating 5 out of 5]

I found it very difficult to find a book about yogic breathing despite it being integral to yoga practise. So, when I bought this book I was happy that I found what I had been looking for. Farhi's practises and explanations are easy to understand. There are very well drawn digrams which help you to comprehend the anatomy of more subtle breathing patterns (these are not always easy to feel). This book is great for anyone who is has an asana practice.

From a personal perspective I would say that this book is essential to any yoga teacher. In my experience of being a practitioner very few teachers go into any detail about breathing techniques. Farhi's techniques would be easy to integrate into a class and help students with self inquiry.

[Raffaello Palandri · Rating 5 out of 5]

Book of the Day – The Breathing Book

Today’s Book of the Day is The Breathing Book, written by Donna Farhi in 1996 and published by Holt Paperbacks.

Donna Farhi is among the world’s most respected and renowned yoga teachers. She is also the author of five books on practising and teaching yoga. In this other post, I have reviewed another book written by her, Yoga Mind, Body & Spirit.

I chose this book because I often mention it when I help people start their journey into a mindful breathing practice.

The Breathing Book is a profound and enlightening guide that goes deep into the art and science of breathing. Farhi opts for a holistic approach, combining anatomy, yoga, and meditation knowledge to provide her readers with a comprehensive exploration of how breath can be harnessed to transform physical, mental, and emotional well-being.

Her writing is at the same time accessible and poetic, making complex concepts feel approachable and engaging for readers of all levels, whether they are new to breathwork or have years of experience in practising pranayama.

Farhi’s insights go beyond mere techniques, encouraging readers to reconnect with their bodies and understand the intimate connection between breath, movement, and health.

She emphasizes the importance of unlearning restrictive patterns and developing a more conscious, free-flowing breathing practice. Throughout the book, her compassionate and encouraging tone creates a supportive atmosphere, inviting readers to cultivate a deeper sense of presence and awareness.

The author explores the relationship between breath and posture, highlighting how habits, tension, and even emotions can create restrictive breathing patterns that make many suffer. She encourages readers to observe and unlearn these patterns, allowing the body to return to its natural state of open, expansive breathing.

To do this, Farhi illustrates how the breath is intertwined with physical alignment and movement, using gentle exercises and visualizations to help release tension and promote healthier breathing habits. This healthier breathing has also a deeper connection with our nervous system and the author shows how different breathing techniques can either activate the body’s stress response or calm and regulate the parasympathetic nervous system, which is essential for relaxation and healing.

Many of the exercises introduce a healthy variety of breathing exercises that help shift the body’s state from tension to ease, enhancing the reader’s capacity to manage stress and anxiety more effectively.

The book also touches on the spiritual and meditative aspects of breath. Farhi integrates elements of Yoga and mindfulness, guiding readers through practices that cultivate a deeper sense of presence.

She emphasizes how breathing can become a meditative practice, anchoring the mind and expanding awareness. By connecting breathwork to inner stillness, she offers a pathway to self-discovery and emotional healing.

Throughout the book, Farhi provides case studies and stories that illustrate the impact of these techniques on different individuals, making the material feel relatable and applicable. She discusses how breathwork has helped her clients with various conditions, from chronic pain to anxiety, from asthma to insomnia, from depression to eating disorders demonstrating the transformative potential of a mindful breathing practice.

What sets The Breathing Book apart is its integration of practical exercises with the explanation of the associated theory. Farhi doesn’t just tell you how to breathe; she also explains why it matters, linking mindful breathwork to broader aspects of life, from stress management to self-awareness. These exercises are thoughtfully designed, encouraging readers to explore their own breathing patterns and gradually make adjustments that feel natural and sustainable in every aspect of their personal and professional lives.

Overall, The Breathing Book is one of those simple yet transformative reads that serve as both a practical guide and reference manual and a smart philosophical introduction to the topic.

It’s not just about learning how to breathe properly; it’s about developing a deeper, holistic relationship with one’s own body, mind, and soul, making it a valuable resource for anyone seeking greater balance, health, and mindfulness in their lives.

[Becky · Rating 1 out of 5]

There are shreds of factual, helpful information in this book, but it is absolutely BURIED beneath the author's holier-than-thou attitude, ridiculous stereotypes (all New Yorkers have restricted chest breathing, don't ya know?), and absolutely awful pseudo New Age psycho babble. Essentially, the author pares down Eastern texts and teachings on pranayama for a Western audience, with some anatomy info thrown in, but her version of like a guided meditation, as she asks you to relax and ground is unbearable, very rote and mechanical and just ugh I did not like this book.

[Cherie Kephart · Rating 5 out of 5]

Donna Farhi's The Breathing Book delves deep into our most powerful tool for optimal health and vitality--our breath. Through a myriad of practical inquires and in-depth explanations, Farhi takes us on a detailed journey exploring the ins and outs of our respiratory system, what our breathing patterns mean, and how to heal ourselves by examining and practicing engaging breath exercises. Mostly, she emphasizes mindfulness and paying attention to the way in which we can take steps to changing our breathing behavior to create a more balanced and relaxed way of life.

[Melanie · Rating 4 out of 5]

This is an exploration of breathing that includes mindful practices. Although yogic work is included, this is not a deep look at pranayama. It is a very good support both for those looking to improve respiration in daily life, and for those looking for a mundane inquiry to apply to pranayama. I find it full of useful meditations for students looking for general meditations that follow their breath, as well as to prepare students for pranayama.

[Leon Hermanson · Rating 5 out of 5]

Awesome book! You think that breathing is breathing, what can be said about it? Lots actually. Donna Farhi takes you through it all with great exploratory exercises so you can experience what she is talking about. It's probably possible for you to breathe in an even more beneficial way, so read the book (and do the exercises!).

[Joanne McKinnon · Rating 5 out of 5]

Self-reflective practice

For me, meditation started as a yearly self-reflective period. Now I practice yoga and meditation daily. Still, something was missing. I tended to hyperventilate and this caused headaches and pain in shoulders and neck. It’s not until I was a few chapters in that I realized I needed breath works. Such a relief.

[Amanda Hart · Rating 4 out of 5]

A very comprehensive read and surprised me with how much there is to know about the 'breath'. I've certainly learned much from this and incorporating the techniques learned to support my health and wellbeing. A little challenging perhaps for those with no anatomical awareness but certainly educational.

[Robin · Rating 4 out of 5]

especially helpful: a description of all of the different ways one can breathe in a shallow way, and how to know which ones you're guilty of, suggestions to experiment with where you feel the breath, how your body feels when breathing fully; exercises to strengthen the muscles you need to breathe fully;

[EL · Rating 5 out of 5]

Good quality, practical learning on the far-reaching impact of breathing patterns

As highly instructional as it is informative. Easy to read and straight to the point. Make sure to participate in the exercises described, as they are a big part of the learning.

[Laurie Pitcock · Rating 3 out of 5]

This is a good book to explain how to improve breathing. It describes in detail how to change one's patterns to in order to improve. There is a big connection to yoga poses. I didn't get to read the whole book.

[Klidneklara · Rating 5 out of 5]

There are so many exercises to explore breath/prana in our bodies. In different positions and different parts of body are observed. This book was one of those which became my companions on the way to slow down in my life.

[Em]

I can't believe I let this book take up so much shelf space for so long. Thank you internet for providing me with digital resources. That said, if you're a yoga teacher, you may find this book helpful.

[Heather · Rating 5 out of 5]

One of my favorite books from yoga teacher training.

[Luvena · Rating 5 out of 5]

I loved it!! The book was a brilliantly refreshing blend of practices from various lines of thought and a lovely complement to yoga. I enjoyed it tremendously.

[Cherie · Rating 3 out of 5]

Essential pranayama book.

[Carol · Rating 1 out of 5]

I found that the relaxed abdominal breathing hurt my back. Perhaps I wasn’t doing these exercises correctly?

[Tracey Agnew · Rating 5 out of 5]

Donna Farhi writes in a very engaging way and provides plenty of practical exercises to help the reader explore the breath

[Marie · Rating 5 out of 5]

Wonderful reference and will be using breathing exercises daily

[Knit Spirit · Rating 5 out of 5]

Un livre très riche qui explique en long en large et en travers la respiration : de nombreuses réflexions scientifiques et des exercices pratiques pour retrouver une "bonne" respiration.

[Marc Oronoz Knight · Rating 5 out of 5]

One of the best books on breathwork in yoga and everyday life.

[Barb · Rating 4 out of 5]

required reading for everyone owning a body

[Toni Olivieri-barton · Rating 3 out of 5]

I skimmed this book. I liked it but I thought it would be more breathing techniques. It didn’t have any new ones for me but it helps you see where your normal breathing could be incorrect.

[Yanee · Rating 4 out of 5]

Helpful and informative