Tummo Breathing is an ancient Tibetan practice that combines controlled breathing techniques with meditative concentration to generate inner heat and cultivate a heightened state of awareness. While this practice has been revered for centuries in monastic settings, it recently began gaining popularity with experts like James Nestor writing about the mysterious history and incredible heating effects of the body. Unfortunately, many are misrepresenting Tummo and incorrectly teaching its methods. So we want to help you see the true side of Tummo.
Origins of Tummo Breathing
Tummo Breathing originates from the Tibetan Buddhist tradition, where it is part of a broader system of Tantric meditation. Historically, the practice was passed down through oral teachings, and monks in remote Himalayan regions used it to survive in freezing conditions without external warmth. The monks would enter deep meditation, using their breath to focus on inner sensations and heat, enabling them to endure harsh winters and extreme temperatures. Tummo Breathing is considered one of the Six Yogas of Naropa, a set of esoteric practices aimed at spiritual awakening and physical mastery.
For many years, those interested in understanding the health impacts have been discussing the Wim Hof Method as a form of Tummo, which couldn't be further from the truth. Tummo is much more complex, detailed, and powerful than anyone lets on. That is why it must only be practiced under the guidance of a Tummo master.
Why This Practice is So Secret
Often times when you hear Tibetan monks discuss Tummo, they will be relatively guarded about saying too much about it. This might lead you to believe that they don't want to share the exact instructions of the practice because they guarding it in one way or another. However, that is not the case.
Tibetan Buddhism is rooted in the principle of compassion and the sharing of knowledge, wisdom, and teachings. It's not that they don't want to share this practice with others, but rather because they are a very oral culture that prefers to share things in person. They have a tradition of getting to know their students face to face so they can see what kind of people they are and understand their true intentions of learning the practice.
The second reason is that Tummo, if not practiced properly, can be incredibly harmful. Most Tummo masters prefer to teach their students slowly, and in-person, so they can see how they are progressing and understand how to instruct them deeper into the practice. Learning this practice online, without the instruction of a master, might be harmful both physically and psychologically.
The Science Behind Tummo Breathing
At the core of Tummo Breathing are techniques that regulate the autonomic nervous system, combining Nadi Shodana breathing (alternate nostril), breath retention, and focused visualization to induce physiological changes. When practiced, this breathing method can:
Increase oxygen levels in the body
Elevate heart rate and blood pressure temporarily
Trigger the release of stress hormones like adrenaline
Activate the sympathetic nervous system (fight or flight response)
Followed by parasympathetic recovery (rest and digest) phases
Studies have shown that advanced practitioners of Tummo Breathing can control their core body temperature, a feat that has baffled scientists and led to increased research on the effects of breathing techniques on bodily functions.
How to Practice Tummo Breathing ( A General Summary)
Tummo Breathing consists of three main components:
Nadi Shodana: Practitioners begin with a series of slow breaths in and out through the nose while alternating nostrils. This helps to cleanse the body and prepare for the more powerful breathing
Vase Breaths: After the final inhalation, the breath is held while the practitioner focuses their attention on generating heat, often imagining a flame or fire within their abdomen. This breath-holding phase activates the body’s stress response, increasing adrenaline and heart rate.
Visualization: During breath retention, visualization plays a critical role in the Tummo practice. Practitioners picture an inner flame that grows with each breath, radiating warmth throughout the body, particularly in the lower abdomen (associated with the "inner fire"). But there are many additional visualizations that include the inner channels, and even imagining yourself as various other 'individuals.'
The cycle is repeated several times, with each round increasing the body’s internal heat and focus. This combination of physical control and mental imagery is what sets Tummo Breathing apart from other breathwork techniques.
Tummo Master Tulka Lobsang explains Tummo breathing.
Benefits of Tummo Breathing
Increased Core Temperature: The most remarkable benefit of Tummo Breathing is its ability to raise core body temperature. This is useful not only for survival in cold climates but also for improving blood circulation, detoxification, and overall energy flow.
Stress Reduction and Emotional Resilience: Tummo Breathing activates both the sympathetic and parasympathetic nervous systems, allowing practitioners to better manage their stress response. After engaging in hyperventilation and breath retention, the body experiences a deep relaxation phase, leading to reduced stress and increased emotional resilience over time.
Enhanced Focus and Mental Clarity: The intense focus required to visualize inner heat strengthens concentration and mindfulness. Tummo Breathing has been associated with improved cognitive function and mental clarity, as the practice enhances oxygen supply to the brain.
Spiritual Growth: In its traditional context, Tummo Breathing is not just a physical exercise but also a spiritual practice. It is believed to awaken dormant spiritual energy (often referred to as kundalini in other traditions), leading to heightened awareness, expanded consciousness, and enlightenment.
Dangers and Risks of Tummo Breathing
While Tummo Breathing offers numerous benefits, it is not without risks, especially for beginners or those with preexisting health conditions. The practice of intense breath retention and hyperventilation can lead to the following dangers:
Dizziness and Lightheadedness: The rapid changes in oxygen and carbon dioxide levels during hyperventilation can cause dizziness, fainting, or lightheadedness. Beginners are often advised to practice in a seated or lying-down position to prevent injury from falls.
Overheating: Advanced practitioners can generate significant body heat, which may result in excessive sweating or dehydration if not managed properly. In rare cases, this can lead to heat-related illnesses, particularly in those who are sensitive to temperature changes.
Cardiovascular Strain: Tummo Breathing stimulates the sympathetic nervous system, temporarily raising heart rate and blood pressure. Individuals with cardiovascular issues or high blood pressure should consult a healthcare provider before engaging in this practice, as it may exacerbate their condition.
Psychological Risks: For some, the combination of intense breathwork and visualization may trigger heightened emotional responses or even psychological episodes. Those with anxiety, panic disorders, or trauma histories should approach Tummo Breathing cautiously and consider working with an experienced teacher. Certain individuals who have practiced alone and without the guidance of a master have reported experiencing psychologic breaks. The possibility of severely damaging your body if not practiced properly is a very real risk.
Masters Who Teach Tummo
Given the power and complexity of Tummo Breathing, it’s essential to learn from experienced masters who can guide you through the practice safely. Here are some of the most well-known practitioners and teachers in the field:
Tulku Lobasang Rinpoche: Tibetan Buddhist master and Tummo expert, Tulku Lobsang Rinpoche leads the Inner Fire school and creates many teachings and instructional videos on Tummo breathing.
Tenzin Wangyal Rinpoche: A Tibetan lama and scholar, Tenzin Wangyal Rinpoche has written extensively on the Six Yogas of Naropa, including Tummo. His teachings focus on the spiritual aspects of the practice and its role in achieving enlightenment.
Lama Yeshe: A Tibetan Buddhist monk, Lama Yeshe was instrumental in bringing Tantric practices, including Tummo, to the Western world. His teachings emphasize the connection between body and mind in achieving spiritual transformation.
Final Thoughts on Tummo Breathing
Tummo Breathing is a powerful technique that offers significant physical, mental, and spiritual benefits. However, it is not without risks, especially for beginners or those with health concerns. Whether you’re interested in increasing your core body temperature, enhancing mental clarity, or embarking on a spiritual journey, Tummo Breathing requires patience, discipline, and guidance from experienced teachers. Please exercise extreme caution!
If you want to start a bit slower, dive into our free 5-day breathwork challenge to learn the basics of this amazing practice. To really level up your knowledge and gain the skills to teach breathwork, become a Reconnect Breath Instructor. We offer group online courses, in-person, or go-at-your-own-pace.
KEVIN CONNELLY
Kevin is the founder of Reconnect Breath and has led thousands of wellness enthusiasts through breathwork and ice bath experiences. He holds a number of certifications and his mentors include Palga Rinpoche and best selling author and breath expert James Nestor. Kevin delivers breathwork and cold exposure trainings for retreats and corporate events.
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