What is Wim Hof breathing and how does it help your immune system?

These days, Wim Hof’s vigorous breathing protocol is no secret. Wim “The Ice Man” has been on many podcasts, TV programs and even has own online breathing course. (I’ve done it, and it was… Unusual!)

The premise is simple. Breath deeply and faster than normal for 30 breaths then hold your breath for about a minute. Repeat three times. During the breathing phase, the main focus should be biased towards bigger, deeper, inhales followed by shorter, more relaxed exhales. It’s thought that this method of breathing bolsters the immune system and helps fight stress.

The benefits of breathing exercises are vast and studies have shown that the Wim Hof Breathing makes your blood more alkaline. Watch the video above for three rounds of energy-inspiring breathwork.

Where did Wim Hof breathing come from?

Wim Hof breathing may be the name most commonly associated with this pattern of breathing, but he didn’t invent it per se. A variety of ancient breathing practices already existed, including yogic breathing and the Tummo breathing technique practiced by Tibetan Buddhist monks.

In particular, Tummo breathing, also known as "inner fire" breathing, is used to generate heat in the body. The technique involves a combination of rapid breathing and visualisation, and is thought to stimulate the body's energy chakras.

Personally, I have enjoyed breathwork sessions like these in yoga classes, in a breathwork class in LA and even during a London-based yoga and breathwork session with a chap called Richie Bostock aka The Breath Guy. The latter was in the fabled nightclub, ‘The Ministry of Sound’, at around 10 am and included a music backdrop provided by Tom Middleton. Breathwork, with beats, in a club, after yoga is a surprisingly good combination, and in some ways, quite similar to having a night out on the dancefloor!

In more recent years, Andrew Huberman has applied the lens of science to these practices and coined the term, cyclic hyperventilation, as a means to separate people’s individual brands from the routine.

What’s the relationship between breathing and the immune system?

One of the reasons Andrew Huberman is mentioned heavily on the Earthy30 website is because he demystifies many of practices that are thought to “do good”, but have limited explanation as to why.

For example, he explains that slower breaths out will slow your heart rate and that bigger breaths in will speed it up. This is known as respiratory sinus arrhythmia and is due to the mechanical effects of breathing on the heart created by the diaphragm. As you breathe out, the diaphragm compresses the heart, meaning that it doesn’t have to work as hard, hence, slows down.

Conversely, in Wim Hof breathing, the opposite is true: Your heart rate will increase and your autonomic nervous system will be stimulated. You are energising the body! This practice stimulates the release of adrenaline, which helps the body fight off infection.

But that’s only part of the picture. As you might expect, cyclic hyperventilation maximally oxygenates the blood while decreasing carbon dioxide saturation. (This explains why it’s really easy to hold your breath for longer than normal after a few rounds of cyclic hyperventilation.)

There is scientific evidence to support the effectiveness of these breathwork practices and their physiological effects on the body. One study conducted in 2014 found that Wim Hof and his students were able to bolster their immune response in the face of a bacterial endotoxin. The study involved injecting the participants with a E. coli, which typically causes flu-like symptoms and fever. Through the use of ‘cyclic hyperventilation’ the participants were able to voluntarily reduce their symptoms and immune response in a ‘non-pharmacological manner’. (Read the study here.)

One thing is for sure: When you partake in cyclic hyperventilation, you will feel odd… But in a good way. The breathing phases are stimulating and the breath holding phases are extremely peaceful. After the practise you should feel refreshed and joyful, but possibility a little light headed too.

When should I do ‘cyclic hyperventilation’ in real life?

Regarding the video at the top of this page, we suggest you save it on your youtube and wait for a day when you need a bit of a ‘pick me up’. Maybe you’re tired, or you feel like you’re on the cusp of catching a cold.

When you feel like this, go lie down and listen to our recording. It’s easy to follow and features a nice sound scape that should feel quite rewarding during the breath holds!

By engaging the breathwork practice you’ll give your autonomy nervous system a ‘bump’ and generally feel a bit more ready to face the world.

Breathwork isn’t for everyone. Please check in with your Dr before doing the session, especially if you suffer from epilepsy, asthma, obesity, heart problems, psychological conditions such as anxiety or depression, or if you are pregnant.

Please only use this exercise while sober. Do not immediately swim, drive or operate heavy machinery after this practice.