Biohacker’s Handbook: Upgrade yourself and unleash your inner potential

Biohacker’s Handbook: Upgrade Yourself and Unleash Your Inner Potential Authors: Olli Sovijärvi, Teemu Arina, Jaakko Halmetoja Topics: Sleep, nutrition, exercise, productivity, neuroscience, physiology All information is attributed to the authors. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from […]

Breathing Resources

Breathing Resources The references that informed the Breathing section, organized by type. This isn’t a comprehensive bibliography (the academic literature on respiration is vast), but it represents the core sources the manual draws on, and gives you a starting point for going deeper into any specific area. Where appropriate, citations include both the primary research […]

The Breathing Rabbit Hole

The Breathing Rabbit Hole Contents I. The Mechanisms: What Breathing Does II. The CO₂ Story and the Oxygen Paradox III. Nitric Oxide and Nasal Breathing IV. Breath and the Nervous System V. Breath, Hormones, and Metabolism VI. Dysfunctional Breathing and How to Fix It VII. Breath, Altered States, and Consciousness VIII. Cultural and Evolutionary Breathing […]

Breathing Downregulation

Breathing Downregulation Contents I. Why Downregulate? II. The Four Mechanisms Cardiovascular Baroreflex Resonance Respiratory Sinus Arrhythmia Pulmonary Stretch Receptors and Vagal Afferents Reduced Locus Coeruleus Drive The Convergence III. The Exceptions The Physiological Sigh Breath Retention (Kumbhaka) Interoceptive Practice (Mindful Breath Observation) IV. The Techniques For Acute Calm For Sustained Calm For Sleep Onset For […]

Breathing Upregulation

Breathing Upregulation Contents I. Why Upregulate? II. The Four Routes to Sympathetic Activation Catecholamine Release via Hypocapnia Mechanical Sympathetic Drive via Forceful Diaphragmatic Contraction Cognitive Enhancement and Locus Coeruleus Activation Mechanical Pressure for Force Production III. What “Activation” Actually Feels Like IV. The Techniques For Mental Focus For Acute Alertness For Performance and Force Production […]

Breathwork Basics

Breathwork Basics Contents I. The Benefits of Breathing How Breathwork Can Improve Wellbeing Do You Breathe Correctly & What Happens If You Don’t? II. Who Could Benefit from Breathwork Training? If Breathing is Essential for Longevity, Why Isn’t Proper Breathing Automated? Am I Doomed to Yoga? III. What Happens When We Breathe? Why Do We […]

The Oxygen Advantage: The simple, scientifically proven breathing techniques for a healthier, slimmer, faster, and fitter you

The Oxygen Advantage: The simple, scientifically proven breathing techniques for a healthier, slimmer, faster, and fitter you Author: Patrick McKeown Topics: Breathing All information is attributed to the author. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from […]

The Breathing Cheat Sheet

The Breathing Cheat Sheet Contents I. If You Need to Calm Down Right Now Physiological Sigh Extended Exhale Pursed Lip Breathing II. If You Need Sustained Calm Coherent/Resonant Breathing Box Breathing 4-7-8 Breathing III. If You Need to Wake Up or Energise Wim Hof Method Bhastrika Kapalabhati IV. If You Want to Improve Your Baseline […]

The Wim Hof Method: Activate Your Potential, Transcend Your Limits

The Wim Hof Method: Activate Your Potential, Transcend Your Limits Author: Wim Hof Topics: Breathing, Cold Exposure All information is attributed to the author. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from the original source. FOREWORD: An […]

Breathology: The Art of Conscious Breathing

Breathology: The Art of Conscious Breathing Author: Stig Åvall Severinsen Topics: Breathing, Yoga All information is attributed to the author. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from the original source. Preface 20,000-30,000 breaths per day. The […]