Tibetan Monks Demonstrate Ability to Control Body Temperature Through Meditation
A team of researchers led by Associate Professor Maria Kozhevnikov from the Department of Psychology at the National University of Singapore (NUS) Faculty of Arts and Social Sciences has made a groundbreaking discovery – it is possible for core body temperature to be controlled by the brain using certain meditation techniques. Their findings, published in the science journal PLOS ONE in March 2013, show that the ancient Tibetan meditation practice of g-tummo can lead to significant increases in core body temperature, which could have important implications for boosting immunity and fighting infectious diseases or immunodeficiency.
Previous studies on g-tummo meditators had only shown increases in peripheral body temperature in the fingers and toes. However, Kozhevnikov’s team documented reliable core body temperature increases for the first time in Tibetan nuns practising g-tummo meditation. The researchers collected data during a unique ceremony in Tibet, where nuns were able to raise their core body temperature and dry up wet sheets wrapped around their bodies in the cold Himalayan weather (-25°C) while meditating. Using electroencephalography (EEG) recordings and temperature measures, the team observed increases in core body temperature up to 38.3°C.
A second study was conducted with Western participants who used a breathing technique of the g-tummo meditative practice, and they were also able to increase their core body temperature, albeit within limits. The findings from the study showed that specific aspects of the meditation techniques can be used by non-meditators to regulate their body temperature through breathing and mental imagery. These techniques could potentially allow practitioners to adapt to and function in cold environments, improve resistance to infections, boost cognitive performance by speeding up response time, and reduce performance problems associated with decreased body temperature.
The two key aspects of g-tummo meditation that lead to temperature increases are “vase breath” and concentrative visualisation. “Vase breath” is a specific breathing technique which causes thermogenesis, a process of heat production. The other technique, concentrative visualisation, involves focusing on a mental imagery of flames along the spinal cord in order to prevent heat losses. Both techniques work in conjunction, leading to elevated temperatures up to the moderate fever zone.
Assoc Prof Kozhevnikov explained, “Practicing vase breathing alone is a safe technique to regulate core body temperature in a normal range. The participants whom I taught this technique to were able to elevate their body temperature, within limits, and reported feeling more energised and focused. With further research, non-Tibetan meditators could use vase breathing to improve their health and regulate cognitive performance.”
Kozhevnikov will continue to explore the effects of guided imagery on neurocognitive and physiological aspects. She is currently training a group of people to regulate their body temperature using vase breathing, which has potential applications in the field of medicine. Furthermore, the use of guided mental imagery in conjunction with vase breathing may lead to higher body temperature increases and better health outcomes.
The discovery that the brain can control core body temperature through meditation techniques opens up exciting new possibilities for improving health and cognitive performance. As research in this area continues to advance, we may see the widespread adoption of these ancient Tibetan practices for modern-day health and wellness.
Another possible use: save money on heating your home. Artificial heat may seem strange and unneeded if you master Tumo, no? Well, assuming you could keep it up for hours at a time and still get other thigns done.
Step-by-Step Instructions for G-Tummo Meditation
G-Tummo meditation, also known as inner fire meditation, is a Tibetan Buddhist practice designed to generate heat and energy within the body through specific breathing techniques and visualization. Here’s a detailed guide on how to practice G-Tummo meditation:
1. Preparation
– Find a Comfortable Space: Choose a quiet, comfortable place where you can sit undisturbed. A serene environment enhances focus and relaxation.
– Posture: Sit cross-legged with your spine straight. Rest your hands on your knees or on your stomach, one hand on top of the other. This posture is crucial for effective breathing.
2. Calm Your Mind
– Close Your Eyes: Gently close your eyes and take a moment to relax your body and mind. Allow any distractions to fade away.
– Deep Breathing: Start with a few deep, slow breaths to calm your thoughts and center your focus.
3. Visualization of the Inner Flame
– Imagine a Flame: Visualize a warm, glowing flame located at your navel, about four fingers’ width below your belly button. Picture yourself as a hollow vessel with this flame at your core.
4. Breathing Technique
– Inhale Deeply: Inhale slowly and deeply through your nose, expanding your chest and torso. As you breathe in, visualize the flame growing brighter and hotter, fueled by your breath.
– Exhale with Intention: Purse your lips as if blowing through a straw and exhale forcefully. As you do this, curl your spine forward, imagining the warmth of the flame spreading throughout your body.
5. Rhythmic Breathing Pattern
– Repeat the Cycle: Continue this breathing pattern for a total of five cycles. With each inhalation, visualize the heat intensifying and rising within you.
– Engage the Pelvic Floor: After the fifth inhalation, gently swallow and focus on anchoring your breath below your diaphragm. Contract your pelvic floor muscles to create a gentle hold.
6. Breath Holding
– Hold Your Breath: Maintain the breath for as long as you feel comfortable, concentrating on the energy and heat within your body.
– Exhale Slowly: When ready, exhale slowly, releasing tension and relaxing your muscles.
7. Repeat the Process
– Repetition: Repeat the entire sequence a few times at your own pace. Each cycle should deepen your sense of relaxation and enhance the feeling of inner warmth.
8. Conclude the Practice
– End the Session: After several cycles, take a few deep breaths and gradually bring your awareness back to the present moment. Allow the visualization of the flame to fade while maintaining the sensation of warmth within.
Additional Tips
– Start Gradually: If you’re new to G-Tummo, begin with shorter sessions and gradually increase the duration as you become more comfortable.
– Stay Hydrated: Drink water before and after your practice to maintain balance.
– Listen to Your Body: Pay attention to how your body feels during the practice. If you experience discomfort or light-headedness, pause and return to normal breathing.
– Consistency is Key: Regular practice helps in mastering the technique and reaping its full benefits.
G-Tummo meditation can lead to enhanced physical and mental well-being, but it is recommended to seek guidance from a qualified instructor, especially for beginners[9][10][12][13].
Read More
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612090/
[2] https://meditation-research.org.uk/neuroscience/advanced-tibetan-buddhist-meditation-practice-raises-body-temperature/
[3] https://pubmed.ncbi.nlm.nih.gov/23555572/
[4] https://en.wikipedia.org/wiki/Tummo
[5] https://www.nature.com/articles/295234a0
[6] https://www.medicalnewstoday.com/articles/tummo-breathing
[7] https://www.reddit.com/r/todayilearned/comments/v3nkxc/til_that_a_1982_harvard_study_confirmed_that/
[8] https://www.newyorker.com/science/elements/can-you-warm-yourself-with-your-mind
[9] https://www.sara-hill.com/blogs/portfolio/tummo-breathing-an-ancient-tibetan-secret-to-hack-your-health
[10] https://performancethroughhealth.com/g-tummo-breathwork/
[11] https://www.reddit.com/r/Meditation/comments/13lzkaq/how_do_you_perform_the_tummo_meditation/
[12] https://www.medicalnewstoday.com/articles/tummo-breathing
[13] https://meditationfocused.com/tummo-breathing-meditation/
[14] https://www.youtube.com/watch?v=VA2Wy_1Q_94
[15] https://fitmind.org/blog-collection/breathing-in-meditation
[16] https://www.youtube.com/watch?v=FwDcHWzXDBs