power breathing
activate your sympathetic nervous system

30 rapid deep breaths lower CO2 and shift blood pH to ~7.7, triggering adrenaline release and sympathetic activation. the breath retention on empty lungs resets the system. Kox et al. (2014, PNAS) demonstrated voluntary immune modulation using this protocol. the timer tracks your retentions.

start power breathing

Protocol

01
30 power breaths
inhale deeply through the nose, exhale passively through the mouth. repeat 30 times at a steady, rapid pace. you'll feel tingling — that's respiratory alkalosis, it's normal.
02
retention hold (empty lungs)
after the 30th exhale, let all air out and hold. don't force it — hold until the urge to breathe becomes strong. beginners reach 45–90 seconds, experienced practitioners 2–3 minutes.
03
recovery breath (15s)
inhale fully and hold for 15 seconds. this is the recovery breath — you'll feel a rush of oxygen to the brain. exhale and relax.
04
repeat (3 rounds)
that's one round. do 3 total. each round takes 3–5 minutes depending on your retention. the timer tracks everything.

Mechanism

trained subjects voluntarily activated their sympathetic nervous system and produced an attenuated innate immune response when injected with endotoxin. adrenaline levels exceeded those of first-time bungee jumpers.

Kox et al., 2014, PNAS — PMID: 24799686 →

voluntary hyperventilation shifts blood pH from 7.4 to ~7.7 (respiratory alkalosis), reducing ionized calcium and triggering peripheral nerve excitability. the subsequent retention resets CO2 and produces a rebound parasympathetic response.

Zope & Zope, 2013, Int J Yoga — PMID: 23724158 →

a controlled study found that cyclic hyperventilation with breath holds increased anti-inflammatory cytokine IL-10 by 200% and decreased pro-inflammatory TNF-alpha, IL-6, and IL-8.

Kox et al., 2014, PNAS — PMID: 24799686 →

FAQ

is power breathing safe?
for healthy adults, yes — when practiced sitting or lying down. never practice near water (risk of shallow water blackout), while driving, while standing, or in a bath. contraindications: epilepsy, cardiovascular conditions, pregnancy, recent surgery. if you feel faint or see stars, stop immediately and breathe normally. the tingling is caused by respiratory alkalosis and is harmless.
is this the same as the Wim Hof method?
the breathing component is very similar. both derive from Tummo breathing, a tibetan meditation practice. InhaleSpace is not affiliated with Innerfire BV. the science we cite comes from Kox et al. (2014), a controlled trial published in PNAS where Wim Hof trained the intervention group.
why do I feel tingling and lightheadedness?
30 rapid breaths lower CO2 in your blood, shifting pH from 7.4 to ~7.7. this reduces ionized calcium, making peripheral nerves more excitable — hence the tingling in hands, feet, and face. lightheadedness comes from the same pH shift. both are temporary and resolve within minutes of normal breathing.
how long should my retention hold be?
there is no target. hold until you feel the urge to breathe, then add 5–10 seconds. beginners typically reach 45–90 seconds. with practice, 2–3 minutes is common. the retention length is not the goal — the preceding hyperventilation phase does most of the physiological work.