The Benson Heat Experiment

The ability of the human mind to influence the body has fascinated scientists and spiritual practitioners alike for centuries. Can you affect your physical state, your body temperature, for example, through the power of mind alone? Researcher probed this very question in the 1980s with surprising results. The Benson Heat Experiment explored the phenomenon of g-tummo meditation—a Tibetan Buddhist practice that allows practitioners to generate internal heat. Though provocative, the study stands to this day as a compelling testament to the fascinating interplay between meditation and human physiology.

A trip to the Himalaya Mountains

In 1981, a groundbreaking study led by Dr. Herbert Benson explored the abilities of Tibetan monks to control their body temperature through meditation. Benson travelled to the Himalaya mountains to take the temperature of Buddhist monks who lived in the frigid climate. Those monks practiced g-tummo meditation, a highly advanced form of meditative practice that incorporates controlled breathing and visualization techniques. The practice, which translates to “inner fire”, appears to give practitioners the ability to raise their body temperature, even in the freezing cold.

Using disc thermometers and other scientific tools, Benson and his team documented that the monks could increase the temperature of their fingers and toes by as much as 17 degrees Fahrenheit. Additionally, the monks demonstrated their ability to dry wet sheets placed on their bodies in a cold room, a feat that underscored their remarkable heat-regulation capabilities. Benson published his study in the prestigious journal Nature in 1982.

Some prior studies found that individuals were able to heat their extremities using a process called biofeedback, but nowhere close to the temperature change exhibited by the monks in Benson’s experiment.

Skepticism and Confirmation

Decades later in 2013, a scientist named Maria Kozhevnikov attempted to investigate some of the claims made by Benson. She was skeptical of the findings. “Anyone can imagine putting their fingers into warm water and eventually the peripheral body temperature could be increased,” Kozhevnikov told The New Yorker in 2022.

Her study, titled “Neurocognitive and Somatic Components of Temperature Increases during g-Tummo Meditation: Legend and Reality,” explored the neural and physical components underlying g-tummo meditation.

Kozhevnikov’s research combined advanced imaging technologies and physiological measurements to study both novice and advanced practitioners. The team found that g-tummo meditation engages two distinct processes:

• Breathing Techniques: Intense breathing exercises create heat within the body by increasing oxygen consumption and metabolic rate.
• Focused Visualization: Practitioners mentally visualize flames or heat at specific body locations, which enhances the thermal effects created by breathing.

Kozhevnikov’s study confirmed the scientific basis of the practice’s legendary abilities. Some participants demonstrated significant changes to their core body temperature. At least one monk raised his body temperature from 98.6 degrees to 100.8.

The findings shed light on how such meditation practices can induce measurable physical changes, offering potential applications in stress management, cold resistance, and other therapeutic domains.

What is g-tummo?

G-tummo, often referred to as “inner fire meditation,” is a traditional Tibetan Buddhist practice known for its profound spiritual and physiological effects. It is a component of the Six Yogas of Naropa, a set of advanced meditative techniques in Tibetan Buddhism. Historically, g-tummo has been practiced by monks seeking to cultivate spiritual enlightenment and mastery over the physical body.

The practice involves a combination of specific breathing patterns, body locks, and visualization techniques. Monks often practice it in isolated, cold environments, using the inner heat generated to withstand harsh conditions.

Beginner Steps to G-tummo Meditation

Here are a few beginner-friendly steps to get started:

• Find a Quiet Space: Choose a calm environment where you won’t be disturbed. Sit comfortably in a cross-legged position.
• Focus on Your Breath: Begin with deep, rhythmic breathing. Inhale through your nose for a count of four, hold your breath for four counts, and exhale through your mouth for four counts.
• Practice Controlled Breathing: Progress to the “vase breath” technique. Inhale deeply, fill your abdomen with air, and gently contract your lower abdominal muscles while holding your breath for a few seconds.
• Visualize Inner Heat: Close your eyes and imagine a small flame or glowing ember at your navel. Visualize this flame growing stronger and spreading warmth throughout your body with each breath.
• Repeat and Relax: Continue the breathing and visualization process for 5-10 minutes. Gradually extend the duration as you grow more comfortable with the practice.
• End with Reflection: Conclude your session by reflecting on the warmth and energy you’ve cultivated. Express gratitude for the experience.

While these steps provide a basic introduction, g-tummo is a complex practice best learned under the guidance of an experienced teacher.

More from the Still Sitting blog: “The Great Buddha Of Kamakura” and “What Is The Best Time To Meditate?”

A note on our research and sources

Thank you for reading “The Benson Heat Experiment.” Still Sitting is committed to writing and researching articles that are accurate and informative. We know there are many places to find information online. So, we work hard to ensure that we are a trusted source for all of our readers. Our blog is intended to help you learn about our products and the cultural subjects that we hold dear. As part of this commitment, we include the sources we use to write our posts:

The New Yorker: Can You Warm Yourself With Your Mind?
Medical News Today: What To Know About Tummo Breathing
Lions Roar: The Benefits of Tummo