Breathwork (Tu‑na / 吐纳): basics

What tu‑na is (and isn’t)

Tu‑na literally means “exhale the old, inhale the new”. In practice, it’s using breathing rhythm to influence your state. It is not breath‑holding contests or forceful hyperventilation.

Non‑negotiable principles (safety first)

One rule: you should feel calmer and clearer after practice. If you feel worse, reduce volume and simplify.

• Prefer nasal breathing; avoid big mouth breathing
• Let the exhale lengthen gently; inhale follows naturally
• Comfort first: no straining, no forcing, no chasing sensations
• Stop if dizziness, chest tightness, palpitations, or panic show up

A safe 6‑minute routine (start with 3)

Sit or stand tall but relaxed. Same time daily helps build rhythm.

• 1 min: settle (soften shoulders and jaw; feel feet or sit bones)
• 3 min: gentle nasal breathing + longer exhale (e.g., in 4, out 6)
• 2 min: return to natural breath and observe without judging

What to track (awareness checklist)

Breathwork is about quality: more even, more soft, more steady.

• Breath location: chest vs belly vs both
• Tension: shoulders, chest, abdomen
• Rhythm: steadier or scattered
• Mood: calmer, clearer, less reactive

Troubleshooting

Most issues come from over‑effort or over‑breathing.

• More tension after practice: reduce time; add a closing phase
• Tingling or dizziness: slow down; shorten; return to natural breath
• Chest breathing: focus on a softer, longer exhale — don’t force the inhale
• Breath holds: skip them until you’re stable and comfortable

Safety & contraindications

If you’re pregnant, post‑surgery, have significant cardiopulmonary conditions, or a history of panic attacks, practice under professional guidance.

• Breathwork should not create a sense of suffocation or panic
• If symptoms persist, stop and seek medical help
• Educational guidance only; not medical advice