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Meditation - T'u Na Breathing

T’uNa Breathing is breathing with complete filling of the lower abdomen, bringing the breath up through the torso. T’uNa translated means in, out. T’uNa breathing is used in Taoist Meditation Practice. It strengthens the connection between the third eye and the (Hui yin) and awakens the Hui yin so that it functions with the diaphragm as an energy pump.

T’uNa breathing is perfected through working on all of its stages over a long period of time. It is six sided breathing: top and bottom; front and back; & both sides. With regular practice, this method of breathing can be mastered in 6 months to a year.

Initial Stages:

With eyes closed, inhale through the nose, tongue on roof of the mouth behind the teeth
1. When you inhale your attention and breath goes to the root center (base of the spine) into pelvic floor (Hui yin). The Hui yin is the center of the root.
Exhale letting the tongue gently fall away from the roof of the mouth, exhale is silent, a whispered “haah”. The movement of the tongue is very slight.
In addition to inhaling through the nose, inhale through third eye (between brows) as if you were sucking air in.
Filling up from the bottom or Hui yin, begin to fill the abdomen in a wavelike fashion first to just below the navel
Then bring the wave back to the kidneys
Move breath from kidneys, up the front to the ribs, sternum and chest area
Move breath back again filling the upper part of the torso. Work at getting all the kinks out.

Add another segment of the wave if you feel it is necessary to completely fill the torso.
1. At this stage, release the Hui yin on exhale and let the breath leave the Bai Hui
Include the arms, legs & head. Once the torso is filled with breath, expansion to the arms, legs and head is easily accomplished.
Expansion goes beyond the body to all layers of the energy field.

Stages 10 to 12 are felt with diligent practice:

You will not feel compression only expansion.
Full expansion (a little more expanded than Stage 10).
No idea of expansion or contraction. This is called Wu Chi. In Wu Chi you are cultivating pure yin and yang energy.

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Last Modified 11/20/2025

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