Oxygen Wave An Ancient Activation Technique for Energy and Alertness

A bacterial toxin and the people who changed their own immune response

In 2014, researchers at Radboud University Medical Centre in the Netherlands did something unusual. They injected a bacterial toxin derived from E. coli into 24 healthy volunteers.

Half the group had no special preparation. The other half spent ten days learning a specific set of practices: meditation, cold exposure, and a breathing technique built on cyclic hyperventilation with breath holds.

What happened next surprised the scientific community. In the trained group, inflammatory cytokines (TNF-α, IL-6, IL-8) ran markedly lower, and the anti-inflammatory cytokine IL-10 ran higher. Flu-like symptoms were reported far less often - despite the same endotoxin dose. In effect, these people had consciously influenced their own immune response. ^[1]11Kox 2014

The mechanism the lab measured was voluntary activation of the sympathetic nervous system - and breathing was one of three trained levers, not the only one. Oxygen Wave in Brizzy is the breathing leg of that lineage: cyclic hyperventilation with holds, without mandatory cold or separate meditation. The honest bound, right away: that trial measured a combined intervention, not breathing alone. More on that bound below, in the science section.

From the Himalayas to a Dutch laboratory: a brief history of Oxygen Wave

Oxygen Wave may sound like a modern wellness trend, but its roots run much deeper.

Tibetan monks practising g-Tummo - sometimes translated as "inner fire" - have used forceful, rhythmic breathing for centuries to generate body heat in freezing mountain conditions. In 2013, researchers from the National University of Singapore published in PLoS ONE: monks raised axillary temperature to 38.3°C through Tummo practice, without external heat sources. Crucially, even non-meditating participants achieved temperature increases using only the breathing component, without the visualisation rituals. ^[2]22Kozhevnikov 2013

Wim Hof, the Dutch athlete known as "The Iceman", brought this physiological principle to a global audience. Over decades he developed a systematic method combining cyclic hyperventilation, breath retention, and cold exposure, and submitted himself to rigorous scientific tests. He did not invent the technique, but he became one of its most effective communicators.

Why "Oxygen Wave"? The name is physiology, not marketing. "Wave" names the oxygen chemistry in the body: it rises fast in the hyperventilation phase, peaks in the stillness of the hold, and softens on the recovery inhale. It is Brizzy's own name for this practice: an ancient foundation in a modern, accessible form.

Oxygen Wave is Brizzy's interpretation of this lineage. A family of breathing techniques that distill the core physiology into a structured, accessible, evidence-informed practice. No trademark, no mandatory extreme cold, no mysticism.

Three types of stress - and why Oxygen Wave works through hormesis

Neuroscientist Andrew Huberman has popularised a useful frame for stress:

• Acute stress (seconds to minutes): mobilises the immune system, sharpens focus, triggers adrenaline release. Useful in controlled doses.
• Medium-term stress (days to weeks): can be managed with deliberate cold or exercise; builds resilience when balanced with recovery.
• Chronic stress (months to years): suppresses immunity, disrupts sleep, damages the cardiovascular system.

Oxygen Wave sits firmly in the first category - and, with regular practice, trains the nervous system to handle the second.

That concept is called hormesis: a controlled, brief stressor that leaves the system stronger. Cold showers, intense exercise, intermittent fasting, and cyclic hyperventilation all run on this mechanism. The body meets the stress, adapts, and returns to baseline more resilient than before.

The key word is controlled. Oxygen Wave is not about pushing yourself to the edge. It is about learning to stay calm inside a physiological storm - and that skill transfers into everyday life.

Oxygen Wave and the physiological sigh: opposite levers

Both techniques touch the autonomic nervous system. They serve opposite jobs.

For calming, see cyclic sighing. Oxygen Wave is for energy and alertness, not the brake.

What actually happens in the body during Oxygen Wave

Oxygen Wave unfolds in three distinct phases, each with its own physiological profile.

Phase 1: power breaths (hyperventilation)

Twenty-five to thirty deep, rhythmic breaths create a rapid shift in blood chemistry. CO₂ is expelled faster than the body produces it, causing respiratory alkalosis: a temporary rise in blood pH.

Here the Bohr effect matters: in an alkaline environment, haemoglobin binds oxygen more tightly. Even with normal blood oxygen saturation, less oxygen reaches tissues. The body reads that as a mild threat.

The sympathetic nervous system responds: adrenaline (epinephrine) is released from the adrenal glands. Heart rate rises. White blood cells mobilise from the spleen and lymphatic system. The immune system moves into a heightened, anti-inflammatory state.

That adrenaline-and-alertness cascade is what practitioners feel as tingling and heightened focus. Kox et al. 2014 measured a related sympathetic surge inside a combined protocol (breathing + cold + meditation), not as a stand-alone test of this breathing pattern. ^[1]11Kox 2014, combined intervention

Phase 2: exhale hold (controlled hypoxia)

A common mistake is to think lack of oxygen makes you gasp. In reality, CO₂ - not O₂ - is the primary trigger for the urge to breathe. Because the power breaths flush so much CO₂ from the system, the exhale hold feels surprisingly natural and can lengthen substantially with practice.

After the final exhale, breathing stops. CO₂ stays low; oxygen gradually depletes. The body enters mild, voluntary hypoxia.

Paradoxically, this phase is often described as deeply calm. The adrenaline surge continues, but the absence of movement and the focused attention give the practice a meditative quality. Many practitioners report unusual mental clarity here.

This is not a competition. The hold lasts as long as it is comfortable; comfort expands with practice.

Phase 3: recovery inhale and reset

A full, deep inhale fills the lungs. A 15-second hold on the inhale lets CO₂ begin to normalise. The parasympathetic nervous system - your "rest and digest" branch - reasserts itself.

The wave breaks. The body returns to baseline with what many describe as a warm, settled, deeply rested feeling.

One cycle. Repeat.

What the science says

The Tibetan Tummo link was documented scientifically by Kozhevnikov and colleagues in a 2013 PLoS ONE study. It showed that the somatic (breathing) component of Tummo practice - even without meditative visualisation - produced body-temperature increases in non-meditating participants. ^[2]22Kozhevnikov 2013

The evidence is stronger in some places and still forming in others - and you deserve to see which is which.

What holds up

• Combined training (breathing + cold + meditation) changed the immune response to endotoxin in healthy volunteers: lower inflammatory cytokines, higher IL-10, fewer flu-like symptoms. ^[1]11Kox 2014
• The breathing (somatic) component of Tummo can raise body temperature without visualisation. ^[2]22Kozhevnikov 2013
• The activation mechanism through cyclic hyperventilation - CO₂ drop, respiratory alkalosis, adrenaline release - aligns with what the lab measured.

What is NOT proven

• The isolated effect of Oxygen Wave breathing alone (without cold and meditation) on immune response in a large controlled trial: not replicated. A small follow-up pilot tried to isolate breathing + cold components and remains underpowered relative to the original combined RCT. ^[3]33Zwaag 2022 pilot
• A conscious "immune reset" or guaranteed anti-inflammatory effect from a single practice: not proven.
• Oxygen Wave as a replacement for caffeine, training, or medical treatment: not tested.
• Optimal dose (how many rounds, how often, how long the effect lasts): unknown from controlled data; Brizzy's progression is built from mechanism and practitioner experience, not a separate dose RCT.
• Chiaro Breathing as a distinct clinical protocol: no published trials for this specific pattern.

"Combined training changed the immune response" and "breathing alone treats inflammation" are different claims. The first has a supporting RCT. The second does not. That is why the grade is promising - an emerging evidence base, not a settled one.

Who Oxygen Wave is for - and who it is not for

Oxygen Wave is not a relaxation technique. It is an activation technique. Used well, it fits:

• Morning energy: a single round on an empty stomach is how many practitioners get a clean lift in alertness for the hours that follow
• Pre-workout priming: adrenaline release, muscle mobilisation, and heightened focus support performance in the first 30-60 minutes after a session
• Stress inoculation: practising calm under physiological stress trains the nervous system to stay regulated under pressure in daily life
• Immune curiosity: the Kox signal is promising for combined training; treat it as context for the lineage, not proof that Brizzy's breathing-only sessions reset inflammation

It is not a primary tool for winding down before sleep (the activation effect lasts for hours) or for acute anxiety attacks (it can amplify symptoms in some people).

The Oxygen Wave family in Brizzy: structured progression

What sets Oxygen Wave in Brizzy apart from generic Wim Hof guides is structured progression. Cyclic hyperventilation is not a "more is always better" technique. Gradual build is what produces lasting benefit without unnecessary strain.

Each variant also comes in three session lengths - Short, Mid, and Long - which adjust hold durations inside the same round structure. On Short, Oxygen Wave gives holds of 20 · 30 · 45 seconds; the same technique on Long gives 45 · 60 · 90 seconds. Same rhythm, deeper stimulus. You choose by feel, not by rule.

How to choose: If cyclic hyperventilation is new to you, start with Oxygen Wave · 1R. One round, no pressure, full pattern. Add rounds only when the current variant feels comfortable - not when you think you should move on.

Beyond Oxygen Wave: Chiaro Breathing

For practitioners who have built a consistent Oxygen Wave practice, Brizzy also offers Chiaro Breathing: a more advanced variation developed in-house. The first three rounds follow the classic Oxygen Wave structure (hyperventilation + exhale holds). Rounds four and five then reverse the pattern: shorter hyperventilation followed by inhale holds. That creates a distinct two-phase effect - sympathetic activation followed by a deeper parasympathetic landing than Oxygen Wave alone produces.

Chiaro has no published clinical trials for this specific protocol: the physiological rationale is sound, and practitioner feedback has been consistently strong. A dedicated Chiaro article will come later. For now: master Oxygen Wave first, then explore Chiaro when you are ready for something more layered.

How to practise Oxygen Wave: step by step

1. Find your position Sit comfortably in a chair or lie flat on the floor. Loosen tight clothing. Close your eyes if you want.

2. Complete 25-30 power breaths Inhale deeply: belly first, then chest. Exhale fully but without force. Keep a steady wave-like rhythm. If tingling or dizziness feels very strong, slow the pace slightly. That is normal physiology, not a problem.

3. Hold on the exhale After the final exhale, stop. Let the air release naturally; do not push it out. Then simply wait. Notice the stillness. Hold until the urge to breathe becomes clear.

4. Recovery inhale - hold 15 seconds Take one full, deep inhale and hold at the top for 15 seconds. Notice warmth in the chest and the return of a grounded feeling.

5. Repeat Exhale gently and begin the next round. Most people find the second and third rounds feel different from the first - deeper, more settled.

After the session: Stay lying or seated for 2-5 minutes. Notice your energy and mood over the following hour.

Common sensations during Oxygen Wave (and what they mean)

Myths and facts

FAQ

Is Oxygen Wave equivalent to the Wim Hof Method?

No. Oxygen Wave rests on the same physiological principles: cyclic hyperventilation followed by breath retention, but it is not the same product. Brizzy offers six Oxygen Wave variants: from Oxygen Wave · 1R (one round, under 5 minutes) to Oxygen Wave · 5R (five rounds, advanced holds), each with three session lengths. The Wim Hof Method is a trademarked programme that also includes cold exposure and separate mindset training.

Is it safe to practise Oxygen Wave every day?

For most healthy adults, 3-5 times per week is usually well-tolerated. Daily practice is possible, but leave at least one rest day per week so the nervous system can recover. If you feel persistent fatigue or anxiety, reduce frequency. Never practise standing, near water, or while driving.

Why do I feel tingling in my hands and face?

That is a normal response to the CO₂ drop during hyperventilation: temporary blood-vessel changes in the extremities (paraesthesia). It is harmless and fades within a few minutes once breathing returns to normal.

Can I practise if I have anxiety or panic disorder?

Cautiously. Cyclic hyperventilation can trigger anxiety-like sensations in some people. If you have had panic attacks, start very slowly: only 10 breaths and a short hold. Ideally discuss it with a clinician first.

How many rounds should a beginner start with?

One: Oxygen Wave · 1R in Brizzy takes under 5 minutes. See how your body responds first. Most people are ready to move to Oxygen Wave · 2R after 2-3 weeks of regular practice.

When is the best time to practise?

Morning on an empty stomach: the adrenaline release supports alertness and energy that can last for hours. Avoid practising within 2 hours of sleep: nervous-system activation makes it harder to wind down.

Can I practise Oxygen Wave online?

Yes. Try our guided Oxygen Wave session: audio cues, visual rhythm, and timed rounds for every experience level.

Further watching

If you want to go deeper into the science, these resources are worth your time:

• Andrew Huberman's episode on stress and the physiology of adrenaline: specifically his explanation of acute vs chronic stress and why short-term sympathetic activation can be useful.
• Kitaro Waga's breakdown of hormesis breathing: includes the somatic Tummo technique and Kapalabhati. Practical, detailed, and well-structured.

The bottom line

Oxygen Wave is not magic. It is controlled physiology.

What holds: brief cyclic hyperventilation produces the adrenaline-and-alertness wave practitioners feel, and one RCT showed that a combined protocol - breathing, cold, and meditation - changed the immune response to endotoxin. What does not: breathing alone as a proven immune reset, or peer-reviewed proof that this practice grants full voluntary mastery of the autonomic nervous system.

Start with one round. Pay attention. Build gradually. Let the wave come.

Oxygen Wave is one of several breathing technique families in Brizzy. The app provides voice-guided sessions, timed rounds, and personalised progressions for every experience level.