How to strengthen your immune system with science and breathing
Your immune system is a sophisticated network of defenses that works tirelessly to protect you from infections and diseases. Dr. Andrew Huberman, a neurobiologist at Stanford, reveals how we can use neuroscience-based techniques to effectively strengthen these natural defenses with scientific backing.
Understanding how your immune system works will allow you to make informed decisions about your health and apply specific strategies to keep it in optimal condition.
The three layers of immunological defense
Your immune system operates through three elegantly designed levels of protection:
First line: physical barriers. Your skin acts as the main wall, while the mucous membranes of eyes, nose, mouth and digestive tract form a second barrier. These surfaces are coated with mucus, which functions as a smart trap for bacteria and viruses, neutralizing them before they penetrate your body.
Second line: innate immune system. When pathogens manage to cross physical barriers, a rapid response is activated. White blood cells, neutrophils, macrophages and natural killer cells rush to the invasion site. Complement proteins mark invaders with "eat me" signals, while damaged cells release cytokines as "help" alarms.
Third line: adaptive immune system. This is your most sophisticated defense. It creates specific antibodies against each invader, forming immunological memory that will protect you in future exposures. IgM antibodies appear first in recent infections, followed by IgG which provides long-lasting immunity.
The behavior of illness explained
When you get sick, you experience changes that go beyond physical symptoms. The vagus nerve, which connects your body to your brain, sends rapid signals to the hypothalamus when it detects an infection. This triggers specific responses designed to help you recover.
Fever raises your body temperature to create a hostile environment for viruses and bacteria. Photophobia makes you avoid bright lights, while lethargy forces you to rest. These are not annoying side effects, but intelligent evolutionary strategies that optimize your recovery.
There is also a slow pathway mediated by blood factors. When inflammatory cytokines like IL-6 and IL-1 accumulate in your circulation, they can cross the blood-brain barrier and directly affect brain function, causing mental fog and temporary cognitive impairment.
Breathing technique to strengthen immunity
One of the most powerful tools to activate your immune system is cyclic breathing with retention, also known as Wim Hof breathing. A revolutionary study published in PNAS demonstrated that this technique can significantly reduce inflammation and disease symptoms.
The protocol consists of:
- 25-30 deep breaths through your mouth
- Completely exhale and hold your breath (empty lungs)
- Maintain retention for 15-60 seconds
- Repeat 3-4 rounds
This technique dramatically increases epinephrine (adrenaline) levels, which paradoxically reduces inflammation. Study participants who practiced this breathing before being exposed to E. coli experienced fewer flu-like symptoms and lower levels of pro-inflammatory cytokines.
The scientific explanation is fascinating: controlled acute stress, such as that generated by this breathing, strengthens your ability to fight infections. It's the same mechanism by which highly stressed people often don't get sick until they finally relax.
Nutrition and microbiome for immunity
Your gut microbiome is fundamental for maintaining a robust immune system. Beneficial bacteria living in your mucous membranes act as the first line of defense, competing with pathogens for space and nutrients.
The most effective way to strengthen your microbiome is to consume 2-4 daily servings of low-sugar fermented foods: sauerkraut, kimchi, kefir, natural yogurt and pickles. These foods not only provide beneficial bacteria, but also reduce the activity of inflammatory cytokines.
A healthy microbiome means fewer infected body cells, which results in less need for "help" signals and, therefore, less systemic inflammation.
Natural supplements: the power of spirulina
For specific symptom relief like nasal congestion, spirulina has shown notable effects in controlled studies. This blue-green algae, in doses of 2 grams daily, can significantly reduce nasal obstruction, improve smell, facilitate sleep and decrease nasal itching.
The studies included more than 100 participants and showed consistent improvements in quality of life and respiratory function, with reduction of inflammatory cytokines.
Practical protocol for optimal immunity
Implement these strategies consistently: practice nasal breathing instead of mouth breathing whenever possible, as your nose filters viruses and bacteria better. Avoid touching your eyes after touching surfaces, as they are a main entry point for pathogens.
When you feel the first symptoms of illness, immediately apply the cyclic breathing technique. Elevate your feet 12 degrees while sleeping to optimize the glymphatic system, which cleans brain waste during sleep.
The key is consistency and understanding that your immune system responds best to multiple strategies applied intelligently and opportunely.