Anti-inflammatory breathing involves specific techniques that enhance immune function and reduce inflammation by modulating the release of certain hormones and cytokines. One prominent example includes the methods developed by Wim Hof, which involve cyclic hyperventilation followed by breath retention. This technique increases levels of adrenaline (epinephrine), which in turn boosts anti-inflammatory cytokine IL-10 and reduces proinflammatory cytokines such as TNF-alpha, IL-6, and IL-8 1 2.

The effectiveness of such breathing techniques has been demonstrated in various studies. For instance, participants who practiced cyclic hyperventilation before being injected with endotoxin (a bacterial compound) showed a significant increase in anti-inflammatory cytokines and a decrease in flu-like symptoms compared to those who only meditated 2. This method has been found to have broader benefits, such as reducing inflammation-related ailments and improving overall immunity.

Experts like Andrew Huberman and Rhonda Patrick discuss these principles in detail. They emphasize that the release of adrenaline through these breathwork practices can activate the immune system to better combat infections and reduce inflammation. Huberman highlights the practical use of these techniques to stave off early symptoms of illness, attributing the benefits to the combined effects of hyperventilation and breath retention 3 2.

These breathing methods present a zero-cost, natural approach to enhancing immune function and reducing inflammation, showcasing significant potential for managing autoimmune and inflammatory diseases.