What is the Wim Hof breathing protocol?

The Wim Hof breathing protocol, as explained by Andrew Huberman, involves a series of cyclic hyperventilation followed by breath-holds. This method is often referred to as Wim Hof breathing or tummo breathing in different traditions. The general procedure includes:

1. Taking 25 to 30 deep and forceful breaths (inhaling and exhaling)
2. After the last breath, exhaling and holding the breath for a period (usually around 15 seconds)
3. This is usually repeated for a total of three rounds

The Wim Hof method generates a significant amount of adrenaline and can raise body temperature, shifting the state of the brain and body. This technique activates the sympathetic nervous system, releasing adrenaline that helps combat infections by mobilizing killer cells from the immune organs. The practice has demonstrated benefits such as enhanced immune response and reduced symptoms from an E. coli injection in a controlled study. However, it should not be done near water due to risks of passing out from the low levels of carbon dioxide that activate the desire to breathe 1 2 3 4 5 6 7 8.

Dr. Huberman emphasizes the importance of adrenaline in protecting from infection, suggesting that stress can be adaptive by countering infection through the adrenaline-mediated response. He mentions that using practices that increase adrenaline, like the Wim Hof breathing method, in a controlled fashion can be beneficial for immune system function and dealing with inflammation 5 6.

Remember, the practice should be safe, and one should never do the breathing exercises in water or a position where passing out could be dangerous. It's also recommended to explore such techniques under guidance, especially for beginners.