Wim Hof

Controlled cyclical hyperventilation generating transient respiratory alkalosis and intermittent hypoxia, paired with gradual cold water adaptation to stimulate epinephrine release and suppress pro-inflammatory cytokines (TNF-alpha, IL-6). Primary Citation: Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans (2014). Verified Public Record: "We proved in the clinical trials at Radboud University that with cyclic hyperventilation and deliberate cold exposure, you can voluntarily stimulate the sympathetic nervous system, release adrenaline, and suppress pro-inflammatory cytokines like TNF-alpha." — Proceedings of the National Academy of Sciences (PNAS) (PNAS Vol. 111, No. 20, pp. 7379-7384 (2014))

Core perspective shared by Wim Hof (The Wim Hof Method Academy): "30-round rhythmic hyperventilation breath holds followed by progressive cold shower and ice bath immersion" Key Works: The Wim Hof Method: Activate Your Full Human Potential (2020).

"Thirty cyclical deep breaths followed by controlled breath retention and cold water immersion voluntarily activates the sympathetic nervous system and suppresses pro-inflammatory cytokines."