Practicing Tibetian Tummo Meditation may boost cognition and strengthen memory regardless of age. A scientific report confirming that mental focus and concentration positively affects the body's physiology.
Article written and published by Mr. Scott Rauvers. Founder of ez3dbiz.com
An excerpt from the book -The Emerald Tablets (due to be revised before June 2021).
This next chapter comes from a scientific study titled: Neurocognitive and somatic Components of Temperature Increases during g-Tummo Meditation: Legend and Reality, that was conducted by Maria Kozhevnikov and colleagues and published during March of 2013. The study was a collaborative effort involving the University of California San Diego at La Jolla, the National University of Singapore, Harvard Medical School and the Berlin Institute of Technology.
What is Tummo?
The mental exercise known as Tummo is also known as internal psychic heat. It comes from using the imagination to visualize intense sensations of heat in the spine region of the human body.
References
1. Evans-Wentz WY (2002) Tibetan Yoga and Secret Doctrines (Pilgrims Publishing, Varanisa, India).
2. Mullin GH (1997) Readings on Six Yogas of Naropa (Snow Lion Publication, Ithaca, NY).
3. Mullin GH (1996) Tsongkhapa’s Six Yogas of Naropa (Snow Lion Publication, Ithaca, NY).
Tummo is mostly performed in remote monasteries located at high elevations in eastern Tibet where the winter temperatures can be very cold. This has caused the monks living in this region to develop unique methods to stay warm. Tummo is practiced often at the remote Chinese province of Quinghai Sichan (eastern Tibet). The Tummo practice involves walking or sitting in freezing cold weather with a wet sheet wrapped around the body. The practitioner is told to dry the sheets by visualizing heat and flames occurring at certain points of the body.
References
4. David-Neel A (1971) Magic and Mystery in Tibet (Dover Publications, New York).
5. Govinda Lama Anagarika (1988) Way of White Clouds (Shambhala Publications,).
THE VASE BREATHING METHOD
The overal key to Tummo is a special breathing method known as The Vase.
First the practitioner takes a deep breath and then holds it (the apena method).
Next the muscles in the abdominal and pelvic regions of the center region of the body are contracted (sucked inwards). This causes the lower stomach region below the chest to take the shape of a Vase.
During this time the Vase method is performed, the body is in a certain position and the hands are placed in a specific position (mudra).
THE 3 MAIN COMPONENTS OF TUMMO
Method #1
One way to practice Tummo is by what's called the Somatic Component that involves specialized breathing exercises and Isometric Exercises (an exercise performed in a static position that does not involve the muscles). This method involves Forceful Breathing.
Method #2
Another method is by seeing in your imagination images of hot flames in specific regions of the bodyalong with intense sensations of bodily heat in the spine.
Method #3
This method is a combination of the above 2 method. It involves the methods of Meditation Forced Breathing, Meditative Visualization Techniques along with Vase Breathing.
The research study quoted in this chapter found that Method #3 was one of the more effective methods for raising internal core body temperatures. This was due to the fact that the Meditative Visualization method allows a Tummo practitioner to reach higher levels of internal core body temperature, compared to just using breathing and Isometric Exercises alone.
What is an Isometric Exercie?
An Isometric Exercise is a method whereupon a person's body is in a static position that does not involve moving the muscles).
THE TWO MAIN BREATHING TECHNIQUES OF TUMMO
After the Vase Exercise is begun, the practitioner can choose between 2 types of breathing.
Forceful Breath Breathing
Forceful berating is intended to RAISE internal body heat. This method is used when the person is sitting or in a relaxed position and the body's muscles are not being moved about. While the term Forceful Breathing may sound harsh, it does raise the body's core temperature. This type of breathing uses a vigorous method. Inhalation is long and loud and exhalation of the breath is fast and rapid sometimes accompanied by a HUH!!! sound. As forceful breathing is performed, the person focuses on a flame that begins at the naval region of the body. At each new breath, this flame is visualized rising up to the head region of the body.
Brain Activity during Forceful Breathing
Researchers studying brainwave activity during Forceful Breathing discovered the breathing technique produced the most dramatic changes in brain state chemistry. Significant increases were noted in Alpha Brainwaves, which occurred parieto-occipital regions of the brain as well as increases in beta brainwaves in the lateral frontal regions of the brain. Gamma brainwave activity was also observed to become more dominant in the frontal and lateral frontal regions of the brain.
What are Gamma Brainwave?
Gamma is a brain state where the brain begins behaving in sync with other regions of the brain. Gamma brainwave states have also been associated with Samadhi (deep meditative states of consciousness). Researchers in the study concluded that the more the participant's Alpha brainwaves increased, the larger the increase in their internal core body temperatures (during the forceful breathing method). This means the Vase breathing Technique facilitates positive change in brain state dynamics, contributing to a beneficial rise of internal core body temperature, allowing one to stay warm in freezing temperatures.
Gentle Breath Breathing
Gentle breathing is intended to MAINTAIN internal body heat. This type of breathing is performed with ease and is non-vigorous. This method is preferred when one is walking or performing light duties. This is the type of breathing used to dry wet sheets wrapped around the body during frigid cold temperatures at high elevations. As gentle breathing is performed, at each new breath the person visualizes their entire body filled with raging sensations of bliss and heat.
Brain Activity during Gentle Breathing
Beta brainwave activity was the only dominant brainwave state observed during the Gentle Breathing Technique. This means that to sustain not just body temperature, but to change body physiology, beta brainwaves are important and work best when the body's muscles are moving.
WHAT ARE THE ADVANTAGES OF PRACTICING TUMMO?
Because Tummo involves sustained focused attention, (up to 20 minutes) this has a number of profound implications for health and cognition. Research has shown that a voluntary increase in body temperature enhances the strength of the immune system, lowers the incidence of infection and helps treat immunodeficiency disorders.
References
13. Singh V, Aballay A (2006) Heat-shock transcription factor (HSF)-1 pathway required for Caenorhabditis elegans immunity. Proc Natl Acad Sci USA 103: 13092–13097.
14. Kluger MJ, Kozak W, Conn CA, Leon LR, Soszynski D (1996) The adaptive value of fever. Infect. Dis. Clin. North. Am 10: 1–20.
15. Mackowiak PA (1994) Fever: Blessing or Curse? A Unifying Hypothesis Ann. Intern. Med June 15: 1037–1040.
Other studies have found that a rise in body temperature can induce synaptic plasticity in the brain's hippocampus. Synaptic plasticity is the ability of the brain's synapses to strengthen or weaken themselves over time via their response to various levels of activity.
Reference
16. Masino SA, Dunwiddie TV (2000) A transient increase in temperature induces persistent potentiation of synaptic transmission in rat hippocampal slices. Neuroscience 101: 907–912.
Detailed research studies have confirmed that when the body's temperature is raised to that of a slight fever, (such as that from an approaching cold) that the body's muscles exhbit a much faster reaction time and that the brain experiences higher levels of alertness and enhanced cognitive performance in tests involving working memory and visual attention.
References
17. Kleitman N, Jackson DP (1950) Body temperature and performance under different routines. J. Appl. Physiol 3: 309–328.
18. Holland RL, Sayer JA, Keatinge WR, Davis HM, Peswani R (1985) Effects of raised body temperature on reasoning, memory, and mood. J. Appl. Physiol 59: 1823–1827.
19. Wright KP Jr, Hull JT, Czeisler CA (2002). Relationship between alertness, performance and body temperature in humans. Am. J. Physiol. Regul. Integr. Comp. Physiol 283: R1370–R1377.
DETAILS OF THE RESEARCH STUDY
The research study mentioned at the start of this chapter involved 2 separate groups of participants, based 2 continents apart from each other.
GROUP #1
Group 1 consisted of ten Tibetan Tummo experts located in Tibet. These expert Tummo participants in the study came from Gebchak Nummery which is located in the region of Nanchen town in Quinghai province in China located at 4,200 meters altitude. Other participants came from Chobdrak Monastery (Baron Kagyu linage), Yachengar Monastery (Nygma linage) and Kala Ring-go (Karma Kagyu linage).
The age range of the practitioners were from 25 to 52 years of age with their experience of practicing Tummo experience ranging from 6 to 32 years of practice. The best practitioner from this group was able to perform the Forceful Breathing Technique for up to 50 minutes. As far as age was concerned, there was no decline noted in the effectiveness of any of the practitioners to successfully perform Tummo, regardless of their age.
When the researchers in the study measured the practitioners' finger temperatures while Tummo was being performed, to their amazem
ent they discovered a temperature variation of 1.2C, with a maximum tempeature rise as high as 6.8C above normal. The study found that the increases in temperature wer associated with changes in the positions of the participant's hands (mudras). A mudra is a hand posture used in specific meditations. It can involve tensing the hand muscles and / or pressing the fists against inguinal crease which is located on the body's femoral artery.
The researchers concluded in this first study that the increase in temperature was due to an enhancement of peripheral blood flow caused by peripheral hand muscular action.
GROUP #2
Group 2 consisted of 11 participants located in North America who had no prior training in Tummo (with the exception of 1 participant), but had years of experience in Hatha Yoga, Kundalini and various forms of martial arts such as Kung Fu. Their experience in these arts ranged from 7 to 30 years (with an average of 13:5 years per practice). Their ages were from 46 to 70 years of age.
At the start of the study, the participants in this group were given specific instructions on how to perform the Vase Breathing Method and the required visualization and other breathing techniques. This was followed by 30 minutes of class instruction.
Image courtesy of Neurocognitive and somatic Components of Temperature Increases during g-Tummo Meditation: Legend and Reality, Maria Kozhevnikov et al. March 2013.
As can be seen in the image, core internal body temperature was able to be raised in persons with some previous meditation practice just by reading instructions on how to perform Tummo and attending a 30 minute instructional class.
TEMPERATURE PERFORMANCE DURING THE PRACTICE OF TUMMO
The core body temperature of the Tummo practitioners did not exhibit a smooth linear increase in temperature, but instead exhibited a step-up like pattern followed by a steady increase, whereupon it reached a steady plateau or peak of equilibrium. The authors noted that this temperature behavior was very similar to that of therapeutic systemic hyperthermia which is a method whereupon a patient's body is deliberately heated to create an enhanced temperature in the core of their body which in turn acts as a catalyst for healing.
Image courtesy of Neurocognitive and somatic Components of Temperature Increases during g-Tummo Meditation: Legend and Reality, Maria Kozhevnikov et al. March 2013.
STUDY CONCLUSIONS
The pattern of rising internal core body temperature was very similar for both groups. This is significant because it proves that anyone with some meditation training has the ability to successfully perform Tummo; although not to the extent as an expert. It may take up to 3 years of constant practice to reach expert level. While both groups successfully were able to regulate their internal core body temperature, the expert Tibetan Tummo practitioners who used the Meditation Forced Breathing technique exhibited the ability to sustain a more pronounced increase in their core body temperature, compared to Group #2 (western practitioners with experience in the far east arts). In summary, the duration of a practitioner to perform apena (a practitioner taking a deep breath and holding it while at the same time being able to maintain isometric muscle tension) is dependent upon the internal rise of their body temperature.
CONCLUSIONS - FORCEFULL BREATHS
During the forceful breathing method, the ability of the practitioner to perform the apena method (the taking a deep breath and holding it), maintain continued meditative visualization of rising flames and / or blissful heat are the main mechanims responsible for rising ones' internal body temperature. This study proved that the greater the increase in Alpha brainwaves, the longer the longer the core body temperature rise time, which eventually leads to an overall higher core body temperature. Hence, Vase Breathing during the Forced Breathing method is responsible for thermogenic effects upon the body while meditative visualization techniques practiced during Forceful Breathing are key for helping to sustain longer periods of enhanced core body temperatures.
The study concluded that NO SIGNIFICANT INCREASES in Alpha brainwave activity occurred when a practitioner only practiced Vase Breathing. This means that the enhancement of core body temperature is partly attributed to mental visualization techniques. Indeed studies have shown that mental imagery methods are effective for enhancing peripheral body temperatures, blood flows as well as local vasodilation.
References
38. McGuik J, Fitzgerald D, Firedman PS, Oakley D, Salmon P (1998) The effect of guided imagery in a hypnotic context on forearm blood flow. Contemp Hypn 15: 101–108.
39. Lee LH, Olness K (1996) Effect of self-induced mental imagery on autonomic reactivity in children. J Dev Behav Pediatr 17: 323–327.
40. Serra D, Parris CR, Carper E, Homel P, Fleishman SB, et al. (2012) Outcomes of guided imagery in patients receiving radiation therapy for breast cancer. Clin J Oncol Nurs: 16: 617–23.
41. Moore LE, Wiesner SL (1996) Hypnotically induced vasodilation in the treatment of repetitive strain injuries. Am J Clin Hypn: 39: 97–104.
CONCLUSIONS - BRAINWAVE ACTIVITY
Meditation Forced Breathing -
Beta brainwave activity exhibited an increase during Meditation Forced Breathing. Alpha brainwaves exhibited a strong increase and the stronger and more sustained the Alpha brainwaves, the higher the participant’s core internal body temperature.
BREATHING METHODS OVERVIEW
For thousands of years experts in the far eastern arts have placed strategic emphasis on the importance on proper breathing in order to achieve a successful result in exercises that affect the body's physiology. Some examples include martial arts, Yoga and QI Gong. The common dominator in all these is the ability for one to maintain focused attention and to ignore distractions. This could be why Tummo has two dimensions to it. Forceful, because of its above average breathing intensity, is commonly used when one is sitting. Gentle, on the other hand is used when one is walking or when their body muslces are moving. Gentle obviously is the method that has the ability to maintain elevated core body temperatures for long periods of time and is the method used by expert Tibetan Tummo practitioners to dry wet sheets wrapped around the body during frigid temperatures.
CONCLUSIONS - GENTLE BREATHS
This method sustains body heat for longer durations. The Gentle Breath breathing method works well to maintain the equilibrium of increased body temperature for long periods of time.
CONCLUSIONS - Method #3. MEDITATION FORCED BREATHING
Meditative forced breathing allows one to turn their attention to the inside of their body while using their imagination to picture various visual images involving heat and internal bliss. Doing this has the ability to raise one's core body temperature into the slight fever zone; whereas the Forced Vase Breathing method alone does not have the ability to do this.
THE ABILITY TO MAINTAIN A SUSTAINED FOCUS
All types of meditation involve some method of focused attention that involves focusing on specific regions of the body (mental images / pictures or to experience internal bliss). Tummo meditation and its corresponding elevation of core body temperature may be of benefit for those wishing to experience enhanced attention or to add an extra dimension to their meditation sessions. It may also be of benefit for persons working in extremely hostile cold environments (emergency rescue workers, sherpas and the like). It may also be of benefit to those wanting to enhance their resistance to various types of infections, strengthen their cognitive abilities, to enhance their reaction time and for enhancing their endurance.
One of the key things to take away from this study is that the state of mind responsible for raising internal body temperature, is the ability for one to ignore distractions and sustain focus and concentration. The authors in this study suggest that the increased Alpha brainwaves noted during the rise in core body temperature may be working to suppress external influences, which can affect our attention (visual input). This in turn would allow one to sustain their focus and concentration for the length of time necessary to raise their internal body temperature (internalized attention). In simple summary, Alpha brainwaves help one supress unwanted external stimuli during meditation / using the imagaination. In summary, the mechanism responsible for the increase in Alpha brainwave activity comes from one's ability to maintain focus and attention on visual images of rising flames, sensations of heat, while at the same time blocking external distracting influences for sustained periods of time.
What was also very interesting in this study is that core body temperature was able to be raised WITHOUT mental visualization. This was done by practicing Vase Breathing and holding the hands in the proper mudra positions. The authors in this study suggested this method may be helpful for persons who do not have any prior experience in meditation or lack the ability to effectively visualize mental images. Hence, this simple method may be of benefit for anyone wanting to preserve cognitive functioning and boost their immune system. In summary, meditative visualization techniques accompanied with Vase breathing yield the most satisfactory results.
Nature does not use a universal language, although it is speaking to us all the time. The key is to identify what the language is, then you'll uncover its secrets.
