What is cyclic hyperventilation?

Cyclic hyperventilation is a breathing technique that involves a series of deep inhalations followed by either passive or active exhalations. This method is designed to significantly elevate levels of autonomic arousal and release adrenaline in the body. Here’s how it works:

1. Breathing Pattern: The process typically involves about 25 deep breaths inhaled through the nose and then exhaled through the mouth. You can either actively exhale or let the breath escape passively. This cycle is repeated multiple times, often culminating in a breath hold after fully exhaling (1).

2. Physiological Effects: Engaging in cyclic hyperventilation induces a rapid increase in autonomic responses, which include heightened levels of adrenaline and norepinephrine. This leads to feelings of alertness and can help in managing stress responses. In studies, participants reported sensations of warmth and activation in their body, generally referred to as an increase in epinephrine levels (2).

3. Breath Retention: After completing a set of breaths, individuals may hold their breath for a period ranging from 15 to 60 seconds. The unique aspect of this practice is that it allows for longer breath holds as the carbon dioxide levels in the bloodstream drop, reducing the urge to breathe early. This method has garnered attention in various breathing traditions, including the Wim Hof Method and Tummo (1).

4. Benefits and Cautions: This practice is thought to have numerous benefits for stress management and potentially enhancing immune system responses. However, it is advisable to approach cyclic hyperventilation with caution, especially near water, as the technique can elevate anxiety levels in susceptible individuals and increase the risk of shallow water blackout (1).

Cyclic hyperventilation, through its structured breathing and breath retention, serves as a method of self-induced stress inoculation, allowing individuals to experience and manage heightened states of arousal calmly (2).