Hormesis, Yoga, Cold Therapy, Breathing and Fasting for Human Health

Hormesis is a term used to describe the beneficial response of an organism to a low dose of a challenge, such as a stressor. The concept of hormesis has been shown to impact biology, toxicology, and medicine. The basic principle of hormesis is that exposure to a low dose of a stressor can actually have beneficial effects on the body. This is in contrast to the more traditional view that all stress is bad for you.

The concept of hormesis has been around for centuries, but it was only in the last century that it has been studied extensively. Early hormetic studies were conducted on plants and animals exposed to different environmental stressors, such as temperature, light, water, and chemicals. These studies showed that low doses of these stressors often had beneficial effects on the organisms, while high doses were harmful.

The evolutionary basis for hormesis lies in the fact that organisms are constantly exposed to environmental challenges, such as predators, pathogens, and food availability. Organisms that can respond effectively to these challenges are more likely to survive and reproduce.

Hormesis, Yoga and Exercise

In the context of human health, hormesis has been shown to play a role in the beneficial effects of moderate exercise. Exercise is a form of stressor that causes mild damage to cells, leading to the activation of cellular stress response pathways. These pathways help repair the damage caused by the exercise and lead to adaptations that make the cells better able to withstand future stressors. The net result is increased fitness and improved health. One area of research that is still in its early stages is the concept of yoga as a form of exercise for hormesis.

While yoga is not typically thought of as a stressful activity, it does involve some level of physical exertion, which may be enough to trigger the beneficial effects of hormesis.

Hormesis, Fasting and Nutrition

Hormesis has also been proposed as a mechanism underlying the beneficial effects of other lifestyle interventions, such as caloric restriction and intermittent fasting. Caloric restriction is known to increase lifespan and protect against age-related diseases in a variety of species, including rats, mice, and monkeys.

Intermittent fasting is another lifestyle intervention that has been shown to have numerous health benefits, including improved insulin sensitivity, reduced inflammation, and increased brain-derived neurotrophic factor (BDNF) levels.

Hormesis and Cold Therapy

In the case of cold therapy, it is thought that exposure to cold temperatures can stimulate beneficial physiological adaptations that help the body better cope with future stressors. For example, studies find that regular cold water immersion improved blood vessel function and reduced inflammation in healthy adults.

Other research has shown that cold therapy can boost immunity, improve circulation, and reduce pain and possible muscle soreness.

It’s recommended that you do cold therapy for 1-3minutes daily and prefer immersion in water over cold showers, but cold showers still have benefits.

Hormesis, Pranayama and The Wim Hof Method

There is a growing body of research showing that pranayama can offer a number of hormetic benefits. For example, one study found that regular pranayama practice can help to increase antioxidant levels and protect against oxidative stress. Another study showed that pranayama can help to improve cardiovascular health by reducing blood pressure and heart rate.

Wim Hof, otherwise known as The Iceman, is famous for his breathing techniques allowing him to submerge himself in freezing water for a seemingly superhuman amount of time.

Research studies have begun to study his method and test his health benefit claims. A recent study in 2022 monitored several participants, some of whom received training from Wim Hof, who practised the breathing techniques and then submerged themselves into cold water. The researchers monitored plasma epinephrine levels, an indicator of sympathetic nervous system activity. Keep in mind that the breathing technique involved in the Wim Hof Method is not slow and calm like those from yoga; instead, it is fast and hard. This breathing technique increased sympathetic nervous system activity in the study’s participants while decreasing lipopolysaccharide-induced inflammatory response. The results of this study suggest that the breathing technique improved immune function. Submerging in the cold water alone did not influence immune health; however, it did compound the benefits the breathing technique had on the immune system. The results of this study suggest that the Wim Hof Method and practice indeed improves immune function.

What is interesting about this research is that this breathing technique increases sympathetic nervous system activity, whereas yoga and meditation tend to increase parasympathetic nervous system activity. When it comes to providing the best of health, we need to learn to toggle both ends of the nervous system with body awareness and breathing to contribute to a healthier body. This is essentially employing the principles of hormesis.

Conclusion

While the concept of hormesis is well-established, there is still much to learn about the underlying mechanisms. Additionally, more research is needed to determine the optimal dose and duration of exposure for various stressors in order to elicit a hormetic response. Nonetheless, the potential applications of hormesis are vast, and continued research in this area is sure to yield many new insights into the biology of health and disease.