Ever wonder how Tibetan monks stay warm in freezing temperatures? Well, it’s not their cozy robes! It’s an ancient technique called Tummo breathing. Picture this—while most of us are shivering in a chilly room, these monks are practically basking in an internal bonfire. But this isn’t just about staying warm; Tummo is about harnessing energy, calming the mind, and gaining laser-like focus. And here’s the kicker: you don’t need to meditate on a mountaintop to benefit from it.
In this blog, we’ll dive into exactly how you can master Tummo breathing, why it’s important, and what science says about breathing through your nose versus your mouth (because yes, that matters too). Ready? Let’s ignite your inner fire!
Why Tummo Breathing is Your New Superpower
Tummo breathing isn’t just about showing off your ability to generate heat like a human furnace. This practice gives you control over your body and mind in ways most people only dream of. By regulating your breath, you can tap into your nervous system, boost your energy, lower stress levels, and even sharpen your mental clarity.
Imagine sitting in a high-pressure meeting, and instead of feeling flustered, you’re centered and calm—like a monk in the Himalayas. That’s the kind of power Tummo breathing can offer.
Step-by-Step Guide to Tummo Breathing
Before we get to the nitty-gritty, let’s break down the basic breathing principles. Yes, we’ll talk about when to breathe through your nose and mouth, but first, let’s look at the steps to Tummo.
- Find Your Seat (Literally and Figuratively)
- Sit down in a comfortable position. Cross-legged works, but if that’s not your thing, just sit with a straight spine. No slouching—you’re about to harness some serious energy here.
- Close your eyes, and let your body relax. Feel the ground beneath you. Bonus points if you’re already feeling a little zen.
- The Breathwork Begins: Inhale
- Inhale deeply through your nose. Imagine you’re breathing into your lower belly, expanding it like a balloon. Slow and steady wins the race here.
- This inhale should last about 5-6 seconds.
- Hold That Breath (Yep, Hold It)
- Once you’ve filled up with that fresh oxygen, hold the breath for about 4-6 seconds. While you’re holding it, visualize a glowing ember sitting at your navel. This isn’t just a random fire—it’s your inner fire, and it’s getting ready to turn up the heat.
- Once you’ve filled up with that fresh oxygen, hold the breath for about 4-6 seconds. While you’re holding it, visualize a glowing ember sitting at your navel. This isn’t just a random fire—it’s your inner fire, and it’s getting ready to turn up the heat.
- Exhale: Let It Go
- Here’s where the mouth versus nose debate comes in. For Tummo breathing, you want to exhale through your mouth. (Note: the study on this was done exhaling through the mouth but there’s plenty of science that exhaling through your nose could be even more beneficial. So feel free to exhale through your nose.) Slowly, fully, and with control. This exhale should take 6-8 seconds. Imagine that with each exhale, you’re feeding that internal fire, making it burn brighter and stronger.
- Here’s where the mouth versus nose debate comes in. For Tummo breathing, you want to exhale through your mouth. (Note: the study on this was done exhaling through the mouth but there’s plenty of science that exhaling through your nose could be even more beneficial. So feel free to exhale through your nose.) Slowly, fully, and with control. This exhale should take 6-8 seconds. Imagine that with each exhale, you’re feeding that internal fire, making it burn brighter and stronger.
- Rinse and Repeat
- Keep cycling through this breathing pattern: inhale through the nose for 4 seconds, hold for 4-6, exhale through the mouth for 6-8. Repeat this for 5 to 10 minutes. You’ll start to feel a warmth growing inside you—that’s your inner heat, baby!
- Keep cycling through this breathing pattern: inhale through the nose for 4 seconds, hold for 4-6, exhale through the mouth for 6-8. Repeat this for 5 to 10 minutes. You’ll start to feel a warmth growing inside you—that’s your inner heat, baby!
- The Visualization
- As you continue, imagine the fire growing with every breath. It’s spreading warmth throughout your body, filling every part of you with energy. This isn’t just about heat; it’s about igniting your focus and power.
- As you continue, imagine the fire growing with every breath. It’s spreading warmth throughout your body, filling every part of you with energy. This isn’t just about heat; it’s about igniting your focus and power.
- (Optional) Hyperventilation
For a more vigorous practice try inhaling and exhaling 30 cycles in a row (1-2 seconds per inhale and exhale) and then holding your breath. After holding your breath pause and breathe normally for 1 minute then do 1-3 more rounds. This will mimic a mild form of hyperventilation which has been scientifically proven to modulate the immune response, increase focus, and raise body temperature. (Note: this is not the Wim Hoff method and for good reason. His techniques are controversial and have caused several deaths)
So… Why Breathe Through Your Mouth?
Now, you might be wondering, “Why am I breathing out through my mouth? Isn’t nose breathing supposed to be the gold standard for everything?” Great question! The answer is—it depends on your goal.
- Nose breathing is fantastic for everyday activities. It filters the air, retains moisture, and even helps keep nitric oxide (NO) circulating in your body for better oxygen flow. But it’s slow and controlled, making it perfect for relaxation and keeping things steady.
- Mouth breathing, on the other hand, is like your body’s release valve. When you’re doing Tummo, you’re actively releasing tension and building inner heat. Exhaling through the mouth allows you to let go faster and more completely, making it ideal for this practice.
When Should You Breathe Through the Mouth?
Mouth breathing is particularly helpful when:
- You’re doing intense physical activity and need to release CO2 faster.
- You’re using breathwork to calm down from stress or anxiety. In techniques like 4-7-8 breathing, mouth exhalation activates the parasympathetic nervous system, aka the “rest and digest” mode.
- You want a quicker release of air in practices like Tummo or Wim Hof breathing, where building and releasing energy quickly is the name of the game.
When Should You Stick to the Nose?
In your everyday breathing, or if you’re trying to cultivate a calming, slow practice (like mindfulness meditation), stick with nose breathing. It’s also great for improving lung function and maintaining consistent oxygen and CO2 balance in the body.
The Benefits of Tummo Breathing (Beyond Heating Up)
Still wondering why you’d want to sit down and breathe like a monk? Here’s a quick breakdown of what Tummo breathing can do for you:
- Generate internal heat: This is especially useful if you live in colder climates (or just like testing your endurance with a cold shower).
- Improve focus: The combination of breath control and visualization hones your concentration.
- Boost resilience: Tummo breathing helps your body adapt to stress by regulating your nervous system, helping you stay calm in tough situations.
- Increase energy: If you’ve ever felt drained and sluggish, Tummo breathing can boost your energy levels and wake up your mind.
The Fire Inside
Tummo breathing isn’t just about physical heat—it’s about igniting your internal power, focus, and resilience. And whether you’re looking to stay calm under pressure, energize yourself, or just impress people with your newfound monk-like abilities, this breathing technique is a game-changer.
References:
Kox, M., van Eijk, L.T., Zwaag, J., van den Wildenberg, J., Sweep, F.C.G.J., van der Hoeven, J.G., & Pickkers, P. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379–7384. https://doi.org/10.1073/pnas.1322174111
Benson, H., Lehmann, J.W., Malhotra, M.S., Goldman, R.F., Hopkins, J., & Epstein, M.D. (1982). Body temperature changes during the practice of g Tum-mo yoga. Nature, 295(5846), 234-236. https://doi.org/10.1038/295234a0
