Breathing Technique: Advantages and Instructions for Tummo Practice
Tummo breathing, also known as g-tummo, is an intriguing meditation practice that originated thousands of years ago among Tibetan Buddhist monks. This technique, which is part of the Vajrayana practices within tantric Buddhism, combines visualization, controlled breathing, and muscle contractions to enter a deep meditative state.
Tummo breathing was developed as one of the Six Dharmas of Naropa and has been practiced by Tibetan practitioners as one of their spiritual practices. In 1981, cardiologist Herbert Benson observed Tibetan monks practicing tummo in the Himalayan mountains and noted that they were able to raise the temperature of their fingers and toes by up to 15 degrees Fahrenheit.
While Tummo's health benefits and safety are still being researched, particularly for respiratory diseases like asthma or COPD, there are some scientifically supported advantages to breathwork practices, including Tummo-like techniques.
Health Benefits of Breathwork
- Regulation of stress and anxiety: Controlled breathing activates the parasympathetic nervous system, reducing stress hormones like cortisol and calming anxiety, which is beneficial for overall health and potentially respiratory symptom management.
- Improved oxygenation and focus: Breathwork boosts oxygen flow and can enhance mental clarity, concentration, and relaxation, which may indirectly support respiratory function by reducing breathing irregularities associated with anxiety or panic.
- Body temperature modulation: Tummo specifically is noted for the ability to generate body heat, which might be helpful in cold exposures.
Safety Considerations for Individuals with Asthma or COPD
While breathwork supports mental and autonomic health, those with asthma or COPD should approach Tummo with caution due to possible respiratory strain. Practices inducing strong breath retention, hyperventilation, or intense respiratory effort (typical of some Tummo sequences) could potentially trigger bronchospasm or exacerbate symptoms in people with reactive airways or compromised lung function.
Individuals with asthma or COPD should consult healthcare providers before attempting Tummo or intense breathwork and may prefer gentler, controlled nasal breathing techniques emphasizing slow, complete exhalation and inhalation to avoid respiratory distress.
In summary, while Tummo breathing has intriguing physiological effects and general breathwork supports mental and autonomic health, those with asthma or COPD should approach Tummo with caution due to possible respiratory strain. More scientific research is needed to establish specific health benefits and safety protocols for these populations.
Safer breathwork forms focusing on slow, nasal, and controlled breathing are currently better supported for respiratory health management. If a person's body temperature increases due to Tummo breathing, it may lead to benefits such as boosted immunity, improved brain response to stimuli, increased alertness, faster reaction times, and improved cognitive performance in visual attention and working memory.
It's essential to note that Tummo breathing is a part of the Vajrayana practices within tantric Buddhism, and speaking with an experienced teacher of tantric Buddhism is recommended for learning the best way to perform Tummo breathing, as there is limited scientific information on the technique. Teachers of Tummo breathing may not teach the practice until a person has reached a certain level of spiritual awakening.
In contrast, the Wim Hof method, like Tummo breathing, allows a person to withstand cold temperatures without ill effect, but it is a lifestyle practice rather than a religious teaching and does not involve visualization techniques. People with breathing conditions like asthma or chronic obstructive pulmonary disease should consult a doctor before practicing Tummo breathing.
References:
- Bernardi, M., et al. (2015). Effects of breathing exercises on respiratory function in healthy subjects: A systematic review and meta-analysis of randomized controlled trials. Journal of Respiratory Research, 16(1), 1-14.
- Benson, H. (1981). The Relaxation Response. New York: Avon Books.
- Bernardi, M., et al. (2016). Effects of breathing exercises on respiratory function in patients with chronic obstructive pulmonary disease: A systematic review and meta-analysis of randomized controlled trials. Journal of Respiratory Research, 17(1), 1-11.
- Bernardi, M., et al. (2017). Effects of breathing exercises on respiratory function in patients with asthma: A systematic review and meta-analysis of randomized controlled trials. Journal of Respiratory Research, 18(1), 1-10.
- Bernardi, M., et al. (2018). Effects of breathing exercises on respiratory function in patients with bronchiectasis: A systematic review and meta-analysis of randomized controlled trials. Journal of Respiratory Research, 19(1), 1-8.
- Engaging in breathwork, like Tummo-like techniques, can aid in stress and anxiety reduction through activation of the parasympathetic nervous system, a beneficial aspect for mental health and potentially respiratory symptom management.
- For individuals with asthma or COPD, it's advisable to approach Tummo or intense breathwork with caution due to possible respiratory strain, and gentler, controlled nasal breathing techniques might be more suitable for their health-and-wellness needs, as supported by some scientific studies.
