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Wim Hof breathing

Also known as: cyclic hyperventilation, tummo breathing

AAdequate Evidence1 studies referenced

Controlled hyperventilation followed by breath retention. Increases adrenaline, reduces inflammation markers, and builds stress tolerance.

Duration

10-15 minutes

Frequency

Daily

Equipment

None

How to do it

  1. 1Take 30 deep breaths (full inhale, relaxed exhale)
  2. 2After the 30th exhale, hold your breath
  3. 3Hold as long as comfortable (1-3 minutes)
  4. 4Inhale deeply, hold for 15 seconds
  5. 5Repeat for 3 rounds

Safety notes

NEVER do in water or while driving. May cause tingling and light-headedness — this is normal.

Studies on Wim Hof breathing (1)

1.

Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans

Kox M, et al. (2014) · Proc Natl Acad Sci U S A · n=24

RCTPubMedDOI

Health domains

Stress managementImmune function

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.