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Tummo Breathing

Ancient Tibetan "inner fire" technique. Combines visualization with breath retention to generate internal heat.

Tummo Breathing

4-0-4-0

How to Practice

Sit cross-legged on a cushion with your spine tall. Close your eyes. Place your hands on your thighs. Phase 1 — Bellows breath: 30 deep breaths, inhaling fully through the nose and exhaling passively through the mouth. On the final exhale, let the breath out and hold your lungs empty for as long as is comfortable. When the urge to breathe returns, take a full inhale and hold it for 15 seconds. Phase 2 — Heat generation: Continue breathing slowly and deeply. Visualise a flame at your navel — warming, expanding, spreading heat through your torso. Maintain slow breathing for 8-10 minutes while holding the visualisation. Complete 3-4 rounds of Phase 1 before moving to Phase 2. Total session 20 minutes.

Tips

Only practice seated or lying down — never in water, while driving, or standing.
The visualisation component is central to the tradition, not decorative. Commit to it.
Warm clothing is counterproductive — part of the practice is training your body to generate its own heat.
Advanced practice — build up with 4-6 weeks of power-breathing first.
Morning practice yields best results; avoid within 3 hours of sleep.

Safety Notes

  • • Never practice in water, while driving, or standing. Blackout is a real risk during the hold.
  • • Avoid if pregnant, with uncontrolled hypertension, with epilepsy, or with cardiac conditions.
  • • Stop immediately if cramping, severe dizziness, or vision changes occur.

About This Practice

Ancient Tibetan "inner fire" technique. Combines visualization with breath retention to generate internal heat.

How to Practice

Sit cross-legged on a cushion with your spine tall. Close your eyes. Place your hands on your thighs. Phase 1 — Bellows breath: 30 deep breaths, inhaling fully through the nose and exhaling passively through the mouth. On the final exhale, let the breath out and hold your lungs empty for as long as is comfortable. When the urge to breathe returns, take a full inhale and hold it for 15 seconds. Phase 2 — Heat generation: Continue breathing slowly and deeply. Visualise a flame at your navel — warming, expanding, spreading heat through your torso. Maintain slow breathing for 8-10 minutes while holding the visualisation. Complete 3-4 rounds of Phase 1 before moving to Phase 2. Total session 20 minutes.

Tips

Only practice seated or lying down — never in water, while driving, or standing.
The visualisation component is central to the tradition, not decorative. Commit to it.
Warm clothing is counterproductive — part of the practice is training your body to generate its own heat.
Advanced practice — build up with 4-6 weeks of power-breathing first.
Morning practice yields best results; avoid within 3 hours of sleep.

Precautions

Never practice in water, while driving, or standing. Blackout is a real risk during the hold.
Avoid if pregnant, with uncontrolled hypertension, with epilepsy, or with cardiac conditions.
Stop immediately if cramping, severe dizziness, or vision changes occur.