BDNF, Breath & Brainpower: The Hidden Science of Resilience

But we’re not just talking about your everyday, unconscious breathing. We’re talking about something a little more powerful: cyclic hyperventilation.

Now, what exactly does that mean? Well, lucky for us, we had our handy-dandy computers ready to look it up. Turns out, cyclic hyperventilation is a specific breathing technique that can literally boost your energy, sharpen your focus, wake you up, and — get this — even make you smarter.

We’re also throwing in a bonus: a quick chat about Brain-Derived Neurotrophic Factor (BDNF). It sounds like a mouthful, but trust me, cyclic hyperventilation and BDNF together can massively amplify how you tackle life’s challenges.

So, cyclic hyperventilation. Here’s the basic idea: you breathe in and out rhythmically, in cycles. Then, you either hold your breath after a big inhale or after a full exhale to change your body’s chemistry.

When you get into the science of it, what’s happening is you’re reducing the amount of CO₂ in your body. That, in turn, boosts your adrenaline — or what’s technically known as epinephrine — and also impacts your norepinephrine levels. You’re essentially firing yourself up, preparing for action.

Plus, when you reach a low-oxygen state — also called hypoxia — you’re conditioning your body to handle tough physical challenges. Think about climbing a steep hill when your legs are screaming at you. This type of breathing helps you tap into hidden reserves.

There are really two ways to use this technique. First, maybe you want a quick boost of energy and focus because you have a big meeting or you need to be sharp for something important. Or, maybe you want to use this breathing practice to build more resilience, calm yourself, and perform better at high altitudes or low oxygen environments.

If you’re looking for energy, here’s what you do: breathe in and out quickly for 30 cycles. Make sure the breathing comes from your belly — diaphragmatic breathing is key. Put a hand on your stomach and feel it pop out as you breathe in. Your breathing should be on a one-second interval — inhale, exhale — with a relaxed, passive exhale. No hard pushing out of air.

Once you finish the 30 breaths, hold your breath at the end for about 20 to 30 seconds. But only do this sitting or lying down — trust us, passing out is not a good time. One of us has been there (ouch).

If you’re doing it to enhance focus, run through two to three cycles instead, and build up your breath-hold to about 60 seconds. You’ll find yourself holding your breath longer and longer the more you practice.

Now, real talk: Jose has really gone deep into this breathing technique, and yes, he’s passed out once or twice while figuring it all out. On the flip side, I’ve been trying it too, but luckily haven’t hit the floor yet. The more we learn, the more it feels like breathing is this miracle system inside us that we’re just beginning to tap into.

Think about it: you’ve got this free energy running through your body. By mastering your breathing, you can literally switch your nervous system into high gear (sympathetic mode) or chill mode (parasympathetic mode), depending on what you need. It’s the ultimate stress management tool — and it costs nothing.

Instead of reaching for a coffee at lunch, Jose will go into a quiet room, hammer out a few cycles of breathing, and come out feeling way more awake — minus the jitters. Super easy to incorporate into your day.

And it gets even better. Remember that BDNF we mentioned? When you hit that hypoxic state during breathing, your brain releases BDNF — which helps you grow new neurons, build better memories, and generally just think faster and smarter. It typically kicks in after about a minute or so of low oxygen.

But breathing isn’t the only way to boost BDNF. Cardio — real, steady, aerobic cardio — can also ramp it up. We’re talking about activities like mountain biking, rucking, or light running.

The key is something called Zone 2 training. It’s a steady effort where you can still have a conversation, but you’re definitely working. You’re slightly breathy, maybe a little sweaty, but not gasping for air. Think: jogging while chatting — but you wouldn’t want to give a speech.

Why Zone 2? Because when you push too hard, you leave the aerobic zone and jump into anaerobic territory, which isn’t as ideal for BDNF production. Staying in Zone 2 keeps your brain building and your body primed.

So the magic formula we like? Stack breathing, cardio, and if you’re feeling spicy, some cold exposure (hello, ice baths). This primes your autonomic nervous system and boosts both your physical and mental resilience.

We first got inspired by people like Wim Hof, and it opened our eyes to just how much control we actually have over our bodies. Jose especially got hooked, focusing mainly on the breathing side rather than the cold plunges (but hey, keep those in the toolbox if you want to up your mental toughness).

These habits — breathing, cardio, mindfulness practices — they’re surprisingly easy to weave into your day. And no, you don’t need to be a monk or an elite athlete. Just a little effort every day can make you feel like a total hybrid athlete.

Breathwork, movement, maybe a little cold exposure — it all adds up. And it’s so much more realistic than people think.

A quick demo tip for breathing practice: when you sit down to do your cyclic breathing, make sure you’re focusing on belly movement, not chest movement. You want your diaphragm to drive the motion. If you’re lying down or sitting safely, you’ll feel some tingling in your hands or feet — that’s totally normal. Just avoid practicing while you’re driving or swimming, obviously.

Breathwork has truly changed our lives. Jose does it twice a day, every day — morning to feel awake and sharp, evening to mellow out and recover. Caffeine consumption has dropped, but don’t get us wrong — we still love our coffee (we’re not superheroes, after all).

The cool part? Breathing doesn’t require expensive equipment or fancy memberships. You already have everything you need. And once you start, you’ll wonder how you ever lived without it.

We’re super passionate about sharing this because we’ve seen firsthand how it improves not just physical performance, but mental clarity and emotional balance too.

Hopefully, this conversation inspires you to start incorporating breathing into your daily routine. Trust us, it’s one of the simplest, most powerful ways to redefine your limits — and become a little more superhuman.

As always, if you have any questions, drop them in the comments!
We’re here to help and we’re all about being as transparent and real with you as possible.

Until next time — continue training, stay gritty.