Tummo, also known as “inner fire” or “psychic heat,” is a Tibetan meditation practice that has captured the curiosity of those seeking spiritual enlightenment and improved physical and mental well-being. While primarily a component of Tibetan Buddhist practices, Tummo breathing offers a range of benefits that extend beyond the boundaries of spirituality.

The key components of Tummo breathing

1. Breath Control. Practitioners learn to control their breath by taking slow, deep inhalations and exhalations. The breath is drawn in through the nose and exhaled through the mouth.
2. Visualizations. Visualization techniques are used to channel energy and heat. Visualize a ball of heat at the navel area, expand and direct the ball throughout the body.
3. Meditation. Tummo meditation involves concentration on specific energy centers within the body, known as chakras, and focusing on the sensations of warmth and energy flow.

Benefits of Tummo Breathing

1. Enhanced Focus and Concentration. Regular Tummo practice can sharpen mental focus and concentration. The controlled breathing and meditation techniques help calm the mind and improve cognitive function.
2. Stress Reduction. This technique promotes relaxation and stress reduction. Practitioners often report reduced anxiety levels and an increased sense of calm and inner peace.
3. Improved Circulation. Tummo is said to enhance blood circulation, leading to better oxygenation of cells and tissues and thus a more alkaline environment within the body. Improved circulation can contribute to overall vitality and well-being.
4. Enhanced Immune Function. Some studies have found that controlled breathing practices like Tummo boost the immune system’s response, making the body more resilient to illness.
5. Better Body Temperature Regulation. Tummo practitioners claim an increased ability to control their body temperature, which may help in cold environments or during extreme weather conditions. I have personally witnessed better circulation to my hands and feet and no longer deal with freezing feet at night or in the cold.
6. Spiritual Growth. Tummo is deeply rooted in Tibetan Buddhist traditions and is considered a path to spiritual enlightenment. It is believed to help practitioners overcome inner obstacles and achieve a deeper sense of self-awareness and oneness.

How to Practice Tummo Breathing

Quick modified version:

3-5 minutes – to ignite your inner fire and prepare for a workout, interview or tough conversation.  Breath Work – Mind Body Alignment – Tummo Technique

Original version:

1. Find a Quiet Space. Choose a quiet and comfortable space where you won’t be disturbed during your practice.
2. Sit in a Comfortable Position. Find a comfortable seated position. You can sit cross-legged on the floor or on a chair with your feet flat on the ground. Keep your spine straight and your hands resting on your knees or in your lap.
3. Relax and Focus. Close your eyes and take a few deep, cleansing breaths to relax your body and mind. Focus your attention inward and become aware of your breath.
4. Begin Controlled Breathing:

• • Inhale slowly and deeply through your nose. As you inhale, imagine that you are drawing in a warm and radiant energy.
  • Exhale slowly and completely through your mouth, visualizing that you are releasing any tension or negativity.
  • Continue this controlled breathing, with a slow and deliberate pace, for a few minutes to settle into the practice.

5. Visualize the Inner Fire

   • Now, shift your focus to your navel area, also known as the solar plexus.
   • Visualize a small, radiant ball of heat or fire at your navel.
   • With each inhalation, imagine that this inner fire grows larger and brighter. Feel the warmth and energy expanding.
   • As you exhale, maintain your focus on the fire and imagine it spreading throughout your body, filling you with warmth and vitality.

6. Maintain Concentration. Concentrate on the sensations of heat and energy within your body. Try to intensify these sensations with each breath. (Mental Mantra/affirmation – “I am the fire,” for enhanced your concentration.)

7. Explore Body Awareness. Gradually, shift your focus from your navel to different parts of your body, allowing the inner fire to flow and energize every cell. Visualize the heat spreading to your chest, limbs, and head, enveloping your entire body.

8. Meditate on Inner Peace. As you continue your Tummo practice, you will experience a sense of inner peace, vitality, and clarity. (Remember, be patient, this will come with time for some.) Meditate on this feeling of well-being and oneness with your inner fire.

9. Conclude Mindfully. When you’re ready to conclude your Tummo session, take a few deep breaths and gradually return your awareness to the present moment. Open your eyes slowly and take a moment to reflect on your experience.

10. Practice Regularly. Tummo breathing is most effective when practiced regularly. Aim for daily sessions, starting with shorter durations and gradually increasing as you become more comfortable with the practice.

Remember that Tummo breathing effects can differ from person to person, and it’s essential to approach it with patience and an open mind. If possible, seek guidance from an experienced Tummo practitioner or meditation teacher to deepen your practice and ensure you are performing it correctly and safely.

Safety Considerations and Caution

While Tummo breathing offers various potential benefits, it’s essential to approach the practice with caution. Reach out I will help to guide you.

Health Conditions:

Individuals with certain medical conditions or respiratory issues should consult a healthcare professional before attempting Tummo or any controlled breathing exercises.

Peace & Push Ups,

Cole Bradford

Bradford Built Holistic Fitness