Tummo Breathing
The ancient meditation that inspired the Wim Hof Method
Tummo (Tibetan: གཏུམ་མོ, meaning 'fierce woman' or 'inner fire') is a Tibetan Buddhist meditation practice that generates intense body heat through a combination of breath control, visualization, and muscular engagement. It is one of the Six Yogas of Naropa, taught in the Kagyu lineage for over 1,000 years. Practitioners in the Himalayas have been documented drying wet sheets draped over their bodies in freezing temperatures.
The technique involves a vase breathing component: after a deep inhale, the practitioner engages the pelvic floor and abdominal muscles to 'trap' the breath in the lower abdomen (resembling a vase shape). This is combined with visualization of inner fire rising from below the navel and rapid breathing phases. The combination of muscular engagement, breath retention, and visualization generates measurable temperature increases.
Herbert Benson of Harvard Medical School documented tummo practitioners in 1982, finding they could raise peripheral body temperature by up to 8°C (14.4°F) in their extremities. More recent research by Maria Kozhevnikov (2013) found two components: the vase breathing generates heat through muscular engagement, while the visualization component appears to access meditative states that further modulate thermoregulation. Wim Hof has acknowledged tummo as an inspiration for his method.
Benefits
- Understand the method's origins, protocol, and underlying science
- Clinical research citations — not wellness claims
- Clear safety guidance and contraindications
- Free guided timer for practicing the core breathing patterns
- Comparison with other methods to find the right fit
Frequently Asked Questions
Is tummo breathing safe for beginners?
The intensity varies by method. Gentle techniques (coherence, nasal breathing) are universally safe. Intense techniques (hyperventilation-based methods like Wim Hof or holotropic) require caution and should not be practiced with cardiovascular conditions, epilepsy, or pregnancy. Start with the guided timer on this site using gentle patterns and progress gradually.
How does tummo breathing compare to other breathing methods?
Every breathing method works through the same core mechanisms: vagal stimulation, CO2 modulation, and autonomic nervous system regulation. Different methods emphasize different aspects — some prioritize calm, others energy, others altered states. The best method is the one you'll actually practice consistently.
Where can I learn more about tummo breathing?
This page covers the core principles and science. For deeper study, we recommend reading the original source material and, for intense practices, working with a certified instructor. For daily practice, our free breathing timer supports the core patterns used across all methods.
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