Daoist breathing teaches harmony by guiding each breath to flow with nature’s rhythm.
Ancient Breathwork for Calm and Focus.
Introduction
Tu Na (nn), 'exhale-inhale,' is a Daoist breathing tradition for calming the mind, energizing the body,
and aligning with natural cycles.
Traditional Roots in Daoist Practice
Designed to expel stagnant energy (tu) and receive fresh energy (na), quiet the mind, stabilize
internal energy for meditation/martial arts, and balance yin-yang.
Scientific Research & Proven Benefits
Slow diaphragmatic breathing activates the parasympathetic system, lowers cortisol, improves HRV,
enhances focus and attention, supports sleep, and benefits cardiovascular markers.
How to Practice Safely Today
Sit comfortably, breathe through the nose into the belly, exhale through the mouth; make exhale
longer than inhale. Start 5–10 minutes daily, extend to 20; very safe with adaptations for respiratory
issues.
Conclusion
A timeless, portable tool for stress relief and mental clarity supported by both tradition and science.