Part 8/14:
Sleep and Elevation of Legs: During sleep, especially when illness initiates, the glymphatic system becomes highly active, clearing metabolic debris from the brain. Elevating the legs while sleeping, by placing pillows under the feet, can enhance this clearance process, possibly improving recovery.
Breathing Techniques: A groundbreaking study published in PNAS demonstrates that cyclic hyperventilation with breath holds—a pattern akin to Wim Hof or Tummo breathing—can activate the sympathetic nervous system, releasing adrenaline (epinephrine). The surge in epinephrine triggers an anti-inflammatory response, lowering cytokines like IL-6 and tumor necrosis factor-alpha, and reducing flu-like symptoms in humans injected with endotoxins such as E. coli.