Tummo

Inner Fire

Advanced

Power breaths and long held pauses to build inner heat

15 min
Begin

Advanced practice for experienced practitioners. Go slowly, stay aware of your body, and leave time to ground afterward.

cold lit from within

Source current

Vase breath (holding the breath in the lower belly), long retentions, and visualization combine to generate powerful inner heat and energy. Rooted in Tibetan Tummo practice, this is a precise technique for practitioners already comfortable with pranayama and breath retention. Not a first-time session.

The science behind it
Fast, deep breathing increases sympathetic arousal, CO2 washout, and subjective energy. Breath retention afterward alters blood chemistry and can sharpen focus or produce tingling.

Heat-building traditions (Tummo, Wim Hof-style cycles) pair hyperventilation with stillness; they require caution for anxiety, cardiovascular issues, or pregnancy.
Sources and references
  • Website

    The Wim Hof Method

    Wim Hof

    Official guidance on power breaths and cold exposure.

  • Article

    Voluntary activation of the sympathetic nervous system

    PNAS

    Study on trained practitioners and autonomic influence.

  • Video

    Tummo breathing explained

    YouTube

    Context on Tibetan heat-breath traditions.

Breathing rhythm

Kindling
5 min
Inhale
6s
Hold
15s
Exhale
8s
Pause
5s

Fill the lower belly. Hold with soft fullness. Visualize inner heat.

Flame
5 min
Inhale
5s
Hold
20s
Exhale
8s
Pause
8s

Shorter inhales, longer retention. Heat gathers at the navel.

Ember
5 min
Inhale
6s
Hold
0s
Exhale
10s
Pause
0s

Slow natural breath. Feel warmth radiating outward.

Deep breath, vase hold, slow release, brief empty retention.

How to practice

  1. Sit in a stable posture with spine erect.
  2. Inhale deeply into the lower belly, expanding the vase.
  3. Hold with comfortable fullness. Visualize a small flame at the navel.
  4. Exhale slowly through the nose.
  5. Brief hold on empty. Stay warm, not strained.
  6. Reduce retention if jaw or belly grip. Build heat gradually.
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