Breathing Technique
Episodes
In this clip, Dr. Martin Gibala examines how different HIIT exercises influence bone growth and joint issues.
In this clip, Wim Hof and Dr. Rhonda Patrick discuss how cold shock and controlled breathing techniques may be used to treat conditions including depression, obsessive-compulsive disorder, and anxiety.
In this clip, Wim Hof discusses how his breathing techniques calm the mind and allow practitioners to access the parasympathetic system more immediately.
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In this clip, Dr. Martin Gibala examines how different HIIT exercises influence bone growth and joint issues.
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In this clip, Wim Hof and Dr. Rhonda Patrick discuss how cold shock and controlled breathing techniques may be used to treat conditions including depression, obsessive-compulsive disorder, and anxiety.
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In this clip, Wim Hof discusses how his breathing techniques calm the mind and allow practitioners to access the parasympathetic system more immediately.
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In this clip, Wim Hof discusses how his breathing techniques may allow the body to tap into its natural disease-fighting abilities.
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In this clip, Wim Hof describes how his breathing methods impact blood levels and can modify the body's response to pain.
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In this clip, Wim Hof discusses how his breathing techniques can affect the body's pH level, yielding potential health benefits.
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In this clip, Wim Hof describes how he controls his breath to deal with the discomfort of the cold.
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Dr. Pierre Capel discusses cold stress, Wim Hof, genetic modification, and cancer immunotherapy.
Topic Pages
News & Publications
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Breathwork enhances endogenous antioxidant enzyme activity to counter oxidative stress. www.frontiersin.orgVitamin C Mortality Sulforaphane Glutathione Nitric Oxide Antioxidant Oxidative Stress Breathing Technique
Breathwork has shown promise in ameliorating oxidative stress – a driver of many chronic diseases – in healthy people and those with chronic conditions. However, scientists don’t fully understand the underlying mechanisms that drive these effects. A recent review found that breathwork promotes the activity of endogenous antioxidant enzymes.
Researchers analyzed the findings of 10 randomized controlled trials (519 participants) investigating the effects of breathwork. The studies encompassed a range of breathwork styles and measured various biomarkers, including malondialdehyde, superoxide dismutase, glutathione, nitric oxide, vitamin C, and total antioxidant capacity levels.
They found that participants who engaged in breathwork exhibited greater changes in the biomarkers than those who did not. In particular, breathwork increased the activity of the endogenous antioxidant enzymes superoxide dismutase and glutathione activities and decreased levels of malondialdehyde, a marker of oxidative stress.
Breathwork is an umbrella term that refers to various breathing exercises and techniques. Evidence suggests that breathwork improves heart rate variability and promotes resilience to stress. People often engage in breathwork as part of general relaxation practices, yoga, or meditation.
These findings suggest that breathwork reduces oxidative stress by promoting the activity of endogenous antioxidant enzymes. Only 10 studies were included in the analysis, however, so more research is needed to support the findings. Sulforaphane, a bioactive compound derived from broccoli, reduces oxidative stress, too. Learn more in this clip featuring sulforaphane expert Dr. Jed Fahey.
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Right versus left nostril breathing differentially influences brain activity, with distinct effects on language and introspection. www.nature.com
Breathwork has profound effects on the human brain. A new study shows that breathing through the right nostril versus the left differentially influences brain activity. Whereas right-nostril breathing promoted brain activity in areas related to language and sense of direction, left-nostril breathing promoted activity in areas related to introspection.
Scientists monitored the brain activity of 30 healthy adults practicing unilateral nostril breathing (UNB). Participants breathed through a CPAP-like device (like those used by people with sleep apnea) that delivered pressurized air through one nostril with greater force than the other. This capitalized on the phenomenon of nostril dominance – the tendency for one nostril to have greater airflow than the other. Nostril dominance changes roughly every two to three hours. The experimental session consisted of a resting phase, a 10-minute UNB session using the dominant nostril, and a 10-minute UNB session using the non-dominant nostril.
They found that breathing through the dominant nostril increased brain activity in the left inferior frontal and left parietal lobes – brain areas involved in language and spatial orientation. Conversely, breathing through the non-dominant nostril had a more widespread effect on the posterior areas of the brain, particularly those involved in the brain’s default mode network.
The belief that UNB can influence brain function is an ancient one, practiced by Indian yogis for many centuries. For example, the yogis believed that blocking one nostril and forcefully breathing through the other would activate the opposing cerebral hemisphere. Modern research supports these claims, which observed increased activity in the contralateral hemisphere during UNB. In addition, breathing through the right nostril may promote alertness, while breathing through the left nostril may promote calm.
These findings indicate that the cognitive effects of breathing through the right nostril versus the left differ and may have applications in treating various brain disorders.
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Improved memory and emotional recognition linked to nasal breathing. www.jneurosci.org
Breathing is an essential and regular process that provides the body with oxygen and removes carbon dioxide. But new research indicates that breathing influences brain function. People who breathed through their noses performed better on memory and emotional expression interpretation tests than when they breathed through their mouths.
Researchers investigated the relationship between breathing, the brain, and thinking. First, they conducted intracranial electroencephalograms (EEGs) to assess the effects of nasal versus oral breathing in eight people. Then they administered various tests to 107 healthy young people to determine the effects of nasal versus oral breathing on memory and the ability to interpret emotional expressions.
The intracranial EEGs revealed that when the participants breathed through their noses, their brainwaves in areas related to smell and emotions synchronized with their breathing patterns. However, breathing through their mouths diminished these effects. Similarly, when participants breathed through their noses, they performed better on memory tests. Interestingly, breathwork also influenced their ability to interpret emotional expressions. For example, their ability to interpret fear was faster during inhalation versus exhalation.
These findings suggest that breathing, especially nasal breathing, has more complex effects on the body than previously understood. They also highlight a novel means to improve cognitive function. Learn about other effects of breathing techniques in this clip featuring Wim Hof.
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Deep breathing exercises moderate heart rate variability – and may reduce Alzheimer's disease risk. gero.usc.edu
Deep breathing exercises may reduce the risk of Alzheimer’s disease, a new study shows. People who practiced deep breathing exercises had blood lower levels of amyloid-beta protein – a risk factor for Alzheimer’s disease.
The study involved 108 healthy adults. Half of the participants practiced slow-breathing techniques in a 10-second rhythm (five seconds in, five seconds out) to maximize their heart rate variability. The other half tried to keep their heart rate steady by practicing relaxation techniques, such as picturing calm settings or listening to calming music. Each group practiced their respective techniques for about 20 minutes, twice daily for four weeks.
They found that participants who practiced the slow-breathing techniques (inducing greater heart rate variability) had lower blood levels of amyloid-beta 40 and 42 – two toxic proteins that are typically increased in people with Alzheimer’s disease – than those who kept their heart rates steady. The reductions in the two amyloid-beta proteins corresponded to decreased production of proteins involved in noradrenergic signaling, part of the body’s “fight-or-flight” response.
Heart rate variability refers to the physiological phenomenon of variation in the time interval between heartbeats, measured by the variation in the beat-to-beat interval. Decreased parasympathetic nervous system activity or increased sympathetic activity will lead to lower heart rate variability, a robust predictor of poor health outcomes, including a greater risk of death after a heart attack.
These findings suggest that breathing techniques that moderate heart rate variability reduce amyloid-beta burden in healthy people, potentially reducing the risk of Alzheimer’s disease. Learn about other strategies to reduce the risk of Alzheimer’s disease in this episode featuring Dr. Dale Bredesen.
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Resistance breathing technique lowers blood pressure. www.sciencedaily.com
Nearly two-thirds of adults living in the United States have high blood pressure, defined as having a systolic pressure of 130 mm Hg or higher or a diastolic pressure of 80 mm Hg or higher. Aerobic exercise is one of the most effective strategies for maintaining healthy blood pressure, but fewer than 40 percent of adults meet current exercise guidelines. Findings from a new study suggest that high-resistance inspiratory muscle strength training improves blood pressure.
High-resistance inspiratory muscle strength training is a form of resistance exercise that strengthens the muscles involved in breathing. The technique involves inhaling forcefully via the mouth through a portable, hand-held device that provides resistance against the inhalation. The frequency of training, number of repetitions, and amount of resistance vary based on the participant’s needs and respiratory health.
The study involved 36 healthy adults (ages 50 to 79 years) who had high systolic blood pressure. Half of the participants performed high-resistance inspiratory muscle strength training (five sets of six breaths, with one minute of rest between sets) for six weeks. The other half performed sham breathing exercises against very little resistance. The study investigators measured various biomarkers associated with stress and cardiovascular health in the participants' blood. They measured the participants' resting blood pressure at four time points (screening, baseline, end‐intervention, and follow‐up) and measured ambulatory pressure via a portable monitoring device every 20 minutes during the day and every 60 minutes at night over a 24-hour period. They also measured flow‐mediated dilation, an indicator of vascular endothelial function. They treated endothelial cells with plasma drawn from the participants before and after the intervention to assess the bioavailability of nitric oxide, a key signaling molecule in the cardiovascular system.
When participants performed with high-resistance inspiratory muscle strength training, their resting systolic blood pressure decreased from an average of 135 mm Hg to an average of 126 mm Hg. Similarly, their diastolic blood pressure decreased from an average of 79 mm Hg to an average of 77 mm Hg. Their 24-hour systolic blood pressure decreased, and their arterial flow‐mediated dilation improved by approximately 45 percent. The sham training had no effects on blood pressure or flow-mediated dilation. Participants who performed high-resistance inspiratory muscle strength training exhibited decreases in C‐reactive protein (a biomarker of inflammation) and improvements in other markers associated with cardiovascular function. Nitric oxide bioavailability increased in both groups but was 10 percent higher among those who performed high-resistance inspiratory muscle strength training.
These findings suggest that high-resistance inspiratory muscle strength training demonstrates promise as a lifestyle strategy to lower blood pressure. Another lifestyle behavior that reduces blood pressure is sauna use. Learn more about sauna use in our overview article.
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Yoga increases brain levels of the neurotransmitter GABA to reduce symptoms of depression. www.bumc.bu.edu
Yoga is an ancient Indian practice that engages the mind and body through physical poses, breathing techniques, and meditation. Robust scientific evidence has demonstrated that yoga benefits both mental and physical health. A new study suggests that yoga decreases symptoms of depression by increasing brain levels of gamma-aminobutyric acid.
Depression is a mood disorder characterized by profound sadness, altered sleep patterns, and feelings of guilt or low self-worth. It is the most common mental health disorder worldwide, affecting more than 265 million people.
Gamma-aminobutyric acid (GABA) is a neurotransmitter produced in the brain that inhibits neural activity. Low levels of GABA are associated with increased symptoms of depression.
The study involved 28 people between the ages of 18 and 65 years old who had depression. A variety of diagnostic tools and self-reports assessed the participants' mental health, depressive symptoms, and suicide risk. Prior to being randomized to either a low-dose or high-dose Iyengar yoga intervention group, the participants underwent magnetic resonance spectroscopy (MRS) scanning to assess GABA levels.
The low-dose group engaged in two 90-minute yoga sessions and three 30-minute homework sessions per week. The high-dose group engaged in three 90-minute yoga sessions and four 30-minute homework sessions per week. At the end of the 12-week intervention, the participants underwent a second scan, engaged in a 90-minute yoga session, and then underwent a third scan.
The participants in both the low-dose and high-dose groups reported that their depression symptoms improved. The MRS data revealed that participants who engaged in the low-dose yoga intervention exhibited significant increases in GABA levels between the first and third scans and between the second and third scans. The increased GABA levels were short-lived, however (lasting less than eight days after completing a yoga session), suggesting that yoga sessions should be regular and often to prevent symptoms of depression.
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Yoga increases the volume of a brain region involved in learning and memory and changes several brain regions involved in emotional regulation. www.sciencedaily.com
The benefits of physical activity, especially aerobic exercise such as running, swimming, or cycling, have positive effects on brain health and function. A recent review suggests that yoga has similar effects on the brain.
Yoga is an ancient Indian practice that engages the mind and body through physical poses, breathing techniques, and meditation. It incorporates aspects of mindfulness not commonly present in other forms of exercise.
The authors of the review focused on 11 cross-sectional, longitudinal, or intervention studies examining the effects of yoga on the brain’s structures, function, and blood flow based on MRI, functional MRI, and SPECT (single-photon emission computed tomography). They found that yoga had beneficial effects on the hippocampus, amygdala, prefrontal cortex, cingulate cortex, and the default mode network. These areas of the brain play critical roles in memory processing, emotional control, and decision making.
The authors identified a few confounders in their review. People who practice yoga are more likely to be physically active, non-obese, and well-educated. They are also more likely to follow vegetarian or plant-based diets. These lifestyle behaviors have been shown to have beneficial effects on brain health.
Overall, however, the findings from this review suggest that exercise interventions like yoga may be a useful strategy to mitigate age-related changes within the brain associated with memory loss and cognitive decline.
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Just watched the interview, and it’s easy to see why people do it. He seems very authentic, and his enthusiasm is infectious!
What I was wondering though.. why is an immune response to endotoxin injection a bad thing? Or put another way, why is it better for adrenaline to kick in instead of the immune system… seems counterintutive, no? Or at least, I always thought stress horomones (Cortisol, Adrenaline) are PRO-inflammatory, much like the cytokines that norephinephrine wants to supress.
Minus the epinephrine inducing breathing technique of letting in, more than you let out, is the Wim Hof Method the same as doing Whole Body Cryotherapy (as touted by Tony Robbins)?
I think I’d like to buy his ($200?) course, but doesn’t seem like any theory is covered in it… i.e. why cold exposure increases norephinephrine, and why that may be useful for treating psychological disorders. Can purely physiological / generic disorders (ex. TMAU) be improved?