Tummo

Tummo #

Inner Fire Breath

🧘‍♂️ Teacher Recommended
Tummo is a powerful and advanced practice traditionally taught in close transmission. Solo experimentation is possible, but guidance from an experienced teacher is highly recommended.

Overview #

Tummo, or “inner fire,” is a yogic breathing technique from Tibetan Buddhism used to awaken subtle energy, generate intense internal heat, and cultivate blissful altered states. It is one of the Six Yogas of Nāropa and is designed to stimulate the body’s energetic channels (nāḍīs) and central channel (suṣumṇā).

Though historically practiced in monastic or retreat settings under close instruction, modified versions of Tummo have gained popularity for their powerful physiological and energetic effects — often compared to the Wim Hof Method, which borrows key elements from Tummo.

Theory #

Scientific studies have confirmed that advanced Tummo practitioners can measurably raise their body temperature during practice. In one of the most well-known experiments, Tibetan monks demonstrated the ability to dry cold, wet sheets using only body heat generated through breath and visualization techniques1. Further research showed increases in core temperature, likely resulting from a combination of breath retention, focused visualization, and cognitive control23.

Tummo practice typically involves:

  • Vase breathing (a form of breath retention)
  • Visualization of inner fire at the navel or spine
  • Engaging bandhas (internal muscular locks)
  • Focused concentration on the central energy channel

The goal is to melt “inner winds” into the central channel, leading to an experience of radiant inner heat, bliss, and absorption. Practitioners report states of mental clarity, body energy surges, visionary phenomena, and transformation of emotional blockages.

Step-by-Step Guide (Simplified) #

1. Materials Needed: #

  • A quiet room free of distractions
  • Loose clothing and a cushion or mat for seated practice
  • Optional: Blanket if you practice in a cool room

2. Practice Cycle: #

  1. Sit in a stable posture with your spine upright
  2. Begin slow deep breathing to calm the body
  3. Inhale deeply into the belly
  4. Perform a breath hold (vase breathing) by tensing lower muscles gently and pulling energy upward
  5. While holding the breath, visualize a flame at the navel center growing brighter
  6. Exhale slowly and relax into stillness
  7. Repeat for several rounds, increasing heat and inner focus

With time, the inner flame becomes more than metaphor — it is felt somatically, and may begin to rise along the spine.

Expected Outcomes #

Experience LevelWhat You Might Notice
BeginnerTingling, heat, belly pressure, increased alertness
IntermediateBody warmth, inner energy flow, strong focus
AdvancedBliss states, inner light, visionary perception, ego softening

Risks & Considerations #

  • Too Forceful: Overdoing the breath hold or bandhas can lead to dizziness or strain
  • Emotional Surfacing: Energy practices may trigger repressed material
  • Tradition Matters: Tummo is part of a larger spiritual system — approach with respect
  • Don’t Practice After Eating: Keep sessions light and ideally on an empty stomach

Further Exploration #

  • Compare with Wim Hof Method: Notice differences in intention, retention, and energy
  • Study the Six Yogas of Nāropa: Tummo is often paired with dream yoga and clear light
  • Read Lama Yeshe’s Teachings: His book The Bliss of Inner Fire is a modern classic
  • Use with Mantra or Mudra: To deepen visualization and energy effects

Call for Reports #

Have you practiced Tummo or a related inner fire method? What did you feel?

Help Build the Field

Have you tested this technique? Share what happened – whether it worked, failed, or took you somewhere weird.

Submit Your Report

  1. Benson, H., Malhotra, M. S., Goldman, R. F., Jacobs, G. D., & Hopkins, P. J. (1982). Body temperature changes during the practice of g Tum-mo yoga. Nature, 295(5846), 234–236. https://doi.org/10.1038/295234a0 ↩︎

  2. Kozhevnikov, M., Elliott, J., Shephard, J., & Gramann, K. (2013). Neurocognitive and somatic components of temperature increases during g-tummo meditation: Legend and reality. PLOS ONE, 8(3), e58244. https://doi.org/10.1371/journal.pone.0058244 ↩︎

  3. Kozhevnikov, M., & Elliott, J. (2011). Self-regulation of physiological arousal using Tummo yoga breathing. Biofeedback, 39(2), 88–93. https://doi.org/10.5298/1081-5937-39.2.02 ↩︎

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