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Article: Try This Traditional Tibetan Breathing Exercises To Awaken Your Inner Fire

Tummo Breathing
Breathing Practice

Try This Traditional Tibetan Breathing Exercises To Awaken Your Inner Fire

People can improve their health and well-being by learning to meditate. It's common practice in several meditative traditions to use a slightly different breathing exercise pattern for each session.

In recent years, Tummo has gained popularity in the West as a method of relieving stress and improving overall health. Tummo breathing is a method that combines deep breathing with visualization and muscle contractions. A person may enter a meditative state by combining these methods. Keep reading to learn more.

Also Read: Benefits of Exercise for Mental Health

Tummo: A Traditional Tibetan Breathing Practice

Sparking the Inner Fire

Tummo commonly referred to as "Inner Fire" or "Breath of Fire," is a meditative breathing technique in Tibetan Buddhism.

Tummo is a traditional Tibetan practice that combines breathing methods, visualization, and meditation to generate heat and energy in the body, ignite the inner fire, and promote physical, mental, and spiritual health. Although Tummo has been practiced for centuries, there has yet to be much scientific research in recent years.

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Scientific Research On Tummo Breathing Practice

The effects of Tummo on body temperature have been a primary focus of the Tummo-related study. According to studies, skilled Tummo practitioners may boost their core body temperature by several degrees, sometimes to the point where they can dry wet towels on their bodies. This rise in body temperature is likely the result of metabolic changes, increased blood flow, and enhanced immunological activity.

Another area of Tummo's research has centered on the substance's possible effects on the immune system. Research indicates that Tummo training can improve the production of certain immune cells, such as natural killer cells, which are essential for combating infections and cancer. However, Tummo has also been reported to lower cortisol levels, which can negatively affect immunological function.

Also, research suggests that Tummo may have potential mental health advantages. According to a study published in the journal Consciousness and Cognition, Tummo practice is connected with decreased anxiety and enhanced feelings of well-being. In addition, changes in brain activity associated with attention, consciousness, and emotional regulation were also discovered.

The research on Tummo is still beginning, but it has potential health benefits. However, further research is needed to understand the practice's processes, safety, and efficacy in different populations. Therefore, Tummo should be approached cautiously and with medical advice like any new practice.

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How To Do The Tummo Breathing Practice

Tummo breathing exercise

The steps of the Tummo breathing exercise are as follows:

  1. First, sit in a comfortable position with your back straight and your hands resting on your knees.
  2. Relax and bring your attention to the present moment by taking a few deep breaths.
  3. Take a few deep breaths through your nose and hold them for as long as you can.
  4. Close your eyes and imagine a flame at your spinal column as you hold your breath. Imagine the flame becoming more powerful as you hold your breath, moving up your spine and filling your entire body with warmth.
  5. Take a deep breath out and imagine the flame fading away until it reaches the base of your spine.
  6. Repeat this inhaling, holding, visualizing, exhaling, and visualizing cycle for several rounds, gradually increasing the length of the breath holds as you become more comfortable with the exercise.
  7. After completing the exercise, take a few deep breaths to release any remaining tension or stress.

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Benefits Of Routine Breathing Practice

Benefits Of Routine Breathing Practice

The practice involves controlling your breath and using your mind to create heat, which is said to be good for your body and mind. The following are a few benefits of regular Tummo training:

  • An Energized Boost 

Tummo meditation is said to cause the body to produce heat, which can boost energy and lessen feelings of exhaustion. This surge in energy can be beneficial for athletes and anyone who wants to improve their physical performance and endurance.

  • Better Respiratory Function

Meditation in the Tummo tradition emphasizes controlled breathing methods that have been shown to enhance lung health. This can be especially beneficial for people with respiratory issues such as asthma or chronic obstructive pulmonary disease (COPD).

  • Reduces Anxiety & Stress

Researchers have shown that tummo meditation relaxes the body and mind, making it a valuable tool for managing stress and anxiety. In addition, the technique has been shown to have a calming effect on the nervous system.

  • Improved Mental Concentration And Focus

Tummo meditation's focus-boosting visualization and breathwork techniques are well-documented. In addition, it's been shown that regular practice can improve cognitive function, resulting in enhanced effectiveness in various situations.

  • Improved Spiritual Development

Tummo meditation is based on Buddhist principles and is meant to lead to enlightenment on a personal level. In addition, practitioners may experience increased spiritual growth and fulfillment from strengthening their bond with their inner selves and the world.

  • Strengthening Of The Immune System

The practice of Tummo is thought to boost health and immunity by increasing internal body temperature. Having a healthy immune system is essential for staying healthy and preventing disease.

Also Read: Here Are 7 Ways Your Digestive Health Affects Your Athletic Ability

Breathing Practice: Beware Of Both Risks & Contraindications

Although the practice has been linked to numerous health benefits, there are also potential risks and contraindications to consider.


  • Psychological suffering: Meditation on Tummo is a potent practice that can evoke tremendous feelings and experiences. However, those with a history of mental health disorders may experience psychological distress.
  • Overheating: During Tummo meditation, the body gets heated through breathing exercises and imagination. This can lead to overheating and dehydration, which can induce dizziness, nausea, and even fainting if not done appropriately.
  • Hyperventilation: The rapid breathing techniques employed in Tummo meditation can also result in hyperventilation, which can cause dizziness, tingling sensations, and even loss of consciousness.


  • Cardiovascular problems: Tummo meditation requires deep breathing and fast body temperature fluctuations, which might be dangerous for cardiovascular patients. If you have heart disease, high blood pressure, or other cardiovascular issues, consult a physician before starting the practice.
  • Pregnancy: Tummo meditation causes variations in body temperature, which may be hazardous to a fetus in development. Therefore, it is recommended that pregnant women avoid this practice or consult a medical practitioner before attempting it.
  • Respiratory problems: Those with respiratory difficulties, such as asthma or chronic obstructive pulmonary disease (COPD), may find the rapid breathing techniques utilized in Tummo meditation challenging or uncomfortable.

Tummo meditation should be done with caution and body awareness. Stop the practice. Practicing Tummo is an advanced technique that requires guidance and instruction from a qualified instructor. The practice should not be utilized as the only treatment method for any physical or mental health issue and should not be considered a replacement for medical care.


What is Tummo breathing?

Tummo breathing, also known as "inner fire" or "fire meditation," is a breathing technique used in Tibetan Buddhist practices to generate inner heat and increase one's energy, focus, and physical endurance.

How do you do Tummo breathing?

Tummo breathing involves a series of deep, rapid breaths, followed by periods of breath retention and visualization. It is typically done while sitting in a comfortable, upright position and can be learned through guided meditation or instruction from a qualified teacher.

What are the benefits of Tummo breathing?

Practitioners of Tummo breathing believe that it can improve mental and physical health, increase energy levels and stamina, reduce stress and anxiety, and even enhance cognitive function and immune system function.

Are there any risks or side effects associated with Tummo breathing?

As with any breathing or meditation practice, there is a risk of hyperventilation or lightheadedness if not done properly. It is important to learn Tummo breathing from a qualified teacher and to practice in a safe, controlled environment.

Is Tummo breathing suitable for everyone?

Tummo breathing can be practiced by anyone, but it may not be suitable for individuals with certain medical conditions or physical limitations. It is important to consult with a healthcare provider before beginning any new breathing or meditation practice.

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