Science 411
Nicholas Heath
Effect of breathwork on stress and mental ...

To date, this is probably the most significant study ever published on breathing.

Science 411
Nicholas Heath
Influence of a 30-Day Slow-Paced Breathing ...

Fifteen minutes of slow breathing (6 breaths per minute) before bed for 30 days improves sleep quality and increases vagal tone.

Science 411
Nicholas Heath
Heart rate variability biofeedback in chronic ...

HRVB (and, hence, slow breathing) is a powerful adjunctive therapy for managing a wide variety of chronic diseases. To be effective, it should be practiced for a minimum of 10 min/day (but probably 20+ for best results—see next section). More broadly, this study supports using slow breathing at around 5-6 breaths per minute in people with chronic diseases.

Science 411
Nicholas Heath
Deep Breathing Practice Facilitates Retention ...

We can use slow alternate nostril breathing immediately after learning a skill to improve that skill's short and long-term retention. More broadly and simply stated, this study supports using ANB after a task for enhanced learning.

inflammation

Part 2: The Effects of Cold Exposure Training and a Breathing Exercise on the Inflammatory Response in Humans: A Pilot Study

Breathing is the primary pillar of Wim’s method that reduces acute inflammation during endotoxin exposure.  However, cold training boosts these anti-inflammatory effects while also reducing flu-like symptoms.

An add-on training program involving breathing exercises, cold exposure, and meditation attenuates inflammation and disease activity in axial spondyloarthritis – A proof of concept trial

This study showed that the daily practice of Wim Hof’s method can help people with autoimmune disease reduce chronic inflammation, improve markers of disease status, and improve overall quality of life.

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

With only 4 days of training, Wim Hof’s method allows ordinary people to consciously influence their sympathetic nervous system and innate immune response, giving them the power to reduce inflammation and flu-like symptoms associated with the injection of endotoxin.