In the last three months, we’ve all become acutely aware of the importance of having a healthy and robust immune system. It doesn’t look like the corona virus is going anywhere anytime soon, and as much as we may try to limit our exposure, the odds are in favor of this virus eventually making our acquaintance. The good news is that the vast majority of people who meet covid-19 are asymptomatic, or only mildly affected.

So, let’s do what we can to empower our immune systems so that any future encounters with this - or any other virus - are benign. One of the best ways to strengthen your body’s resilience is to spend time in nature. Another is to laugh more. But, I bet you already knew that. So, I want to share three other practices that have become current favorites of mine. They are free. They are easy to do and will lift your spirits. When practiced consistently, they can strengthen your immune system, and improve your overall health and well-being. Each practice takes about 15 minutes.

1) Wim Hof Breathing

I’ve only been doing the Wim Hof breathing method for a couple of weeks, but I’m hooked. You may have heard of Wim as the “Ice Man.” After listening to several podcast interviews with him (on Joe Rogan and Tim Ferriss), you just know that he’d be a hoot to hang out and drink a beer with. Wim has done amazing feats, like climb Mt. Everest in shorts, run a half-marathon in the snow barefoot, run a marathon in death valley without water, and swim under the ice for 57.5 meters. Crazy!?!

What got me interested in trying his method is a feat even more impressive. He participated in a research experiment that showed he can voluntarily control his immune system. The experiment was conducted at Radboud University in the Netherlands. Wim was injected with an E. Coli endotoxin that induces unpleasant flu-like symptoms. After several minutes, Wim was able to essentially neutralize the effects of the toxin, something that researchers didn’t believe was possible. Given that he is the “Ice Man”, researchers concluded that he must be an anomaly. So, Wim offered to train a group of healthy volunteers for 10 days and repeat the experiment with them. You can read the published paper here. There were 12 healthy people in the control group, and 12 in Wim’s group. Wim trained his group using his breathing method, exposure to cold, and third-eye meditation.

Researchers measured plasma epinephrine levels, plasma levels of the anti-inflammatory cytokine IL-10, and levels of proinflammatory mediators TNF-α, IL-6, and IL-8, before and after injection of the endotoxin. Drum roll… please. Compared to the control group, Wim’s group experienced reduced flu-like symptoms and showed the same kind of biochemical changes as Wim had previously demonstrated. Researchers concluded that “the present proof-of-principle study demonstrates that the sympathetic nervous system and immune system can be voluntarily influenced through practicing techniques that are relatively easy to learn within a short time frame.”

So, what is the Wim Hof breathing method? According to Wim, it’s  ‘controlled hyperventilation or power breathing,’ followed by a retention time. The steps are simple and there is even a guided “Breathing Bubble” video to guide you:

1. Get Comfortable

   Assume a meditation posture: sitting, lying down — whichever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction.

2. 30-40 Deep Breaths

   Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.

3. The Hold

   After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.

4. Recovery Breath

   When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to bask in the bliss. This calm state is highly conducive to meditation — don't hesitate to combine the two.

There is also a free app that you can download to your phone. It’s easy to follow along with the “breathing bubble” that is built into the app to do several rounds of breathing and track your progress. The first time I tried it, I could hold my breath for 1:30 min. My 27-year old son held his breath for 3 minutes on his first try! I’ve worked my way up to 2:30 minutes, and once, 3 minutes. I have found the Hold part of the process euphoric at times. My body gets tingly, my mind quiets, and I feel giddy. After 4-5 rounds, I feel like I can run a marathon. No, not really… but I can do 15 push-ups without taking a breath.

When preparing for a possible encounter with the corona virus, practicing rhythmic, deep breathing that expands the lungs and delivers more oxygen to the blood, seems like a really good idea.

2) Qigong for Liver and Spleen

The liver is a key member of the immune system. It is involved in non-specific, as well as adaptive/specific, immune responses and defends your body against harmful pathogens. Your spleen also plays an important role in the modulation of the immune system and works closely with the liver. I discovered a wonderful Qigong exercise that is designed to detoxify your liver and spleen so they can work more efficiently.

The flow is called “Monkey Scratching” by Marissa at Yoqi.com. Marissa recommends using essential oils as part of the flow. I like adding a few drops of oil of grapefruit and bergamot to a dollop of jojoba oil. You can also use coconut oil, or whatever you have on hand. I like to go topless with this one.

Qigong is an Eastern modality that I’ve known about for years, but hadn’t practiced regularly. I’ve found in recent months that I’ve been drawn to it, more than yoga and other exercise routines. Maybe because you can do the flows standing, the movements feel free, and you focus on moving your breath and energy. Marissa has lots of routines to try out. My favorites are Daily Qigong Routine, Qigong Flow for Brain Optimization, and Qigong Flow to Get Grounded.

3) Meditation

A 2016 research paper “Mindfulness meditation and the immune system: a systematic review of randomized controlled trials” investigated the effects of mindfulness meditation on immune system parameters, with a specific focus on five outcomes:

1. Circulating and stimulated inflammatory proteins

2. Cellular transcription factors and gene expression

3. Immune cell count

4. Immune cell aging

5. Antibody response

The study concluded: “The findings suggest possible effects of mindfulness meditation on specific markers of inflammation, cell-mediated immunity, and biological aging, but these results are tentative and require further replication.” It’s not surprising that researchers want more studies in order to draw a definitive conclusion. This type of research doesn’t get the same funding as those looking at pharmaceutical interventions.

In the meantime… meditation is free and accessible to everyone. In addition to immune support, it has many other proven benefits to health and well-being - and no negative side-effects. I just happen to have created a guided meditation designed to boost your immune system. The meditation includes sound healing played by Gong Master, Kathy Dickson. It is available on the meditation app Insight Timer, as well as on YouTube. Give it a listen. I also encourage you to explore the variety of mindfulness meditations available for free.

The three practices I’ve suggested can all be done at home in less than an hour. I’d love to hear about your experiences with them. Another way to strengthen your immune system is to receive an energy healing session. It’s not free, but may be the best investment you’ll make this month. My doors are open.