Tummo/ru

Tummo is the extra preset training type in Prana Breath app, available in Guru version.

Download: Tummo.trng

Effects

• energizing the body
• refreshing thoughts
• bringing feelings of joy and bliss "here and now"
• improving physical endurance
• increasing resistance to cold temperatures
• bettering health in general

Origin, history

This training type is derived from Tibetan Buddhist practices. “G Tum-mo” is translated from Tibetan as "Inner Fire", or literally, "Fierce (female)".
Last 20 years it was actively popularized by Wim Hof, the holder of 20 world records. It was also studied by Herbert Benson, associate professor of medicine at the Harvard Medical School.
In Prana Breath this training type is adapted even for people that don't practice Yoga and/or don't have much time for practice but still need its effect.

Setting the training

1. Download this pattern if you don't have it yet.
2. Choose this pattern in Training tab or Control tab.
3. Set the optimal training complexity so the training brings you joy, yet doesn't seem too easy. Use the options in Control tab and/or Dynamic tab to adjust all parameters.

Training process

1. Choose the comfortable position, if you just begin, better sit down.
2. Empty your lungs, breathing out with effort ("Prepare").
3. Inhale and exhale fast, like in Kapalbhati pattern.
4. Hold your breath after exhaling. Here it's best to hold as long as you can, so please adjust the duration of this phase, using "Dynamic mode"
5. Perform a full inhaling ("Inhale").
6. Retain the air. You might fond it comfortable to close your nostrils with your fingers.
7. Exhale through your nose.
8. Keep breathing like in steps 3-7 till the end of your training session.
9. After you're done, you might take some time for meditating and contemplating yourself.

• NB! Make sure you choose the position in a safe environment, so in case you overdo something and faint, nothing tragic will happen!

Other questions

How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?
If you have such or other questions, please look through the FAQ page.