Struggling with Digestion? Try Deep Breathing.
By Leslie K. Hughes
Though it’s not a topic that many people like to talk about, digestion issues are common. It is said that at least 1 in 4 people in the United States suffers from a functional gastrointestinal disorder.
According to the International Foundation for Gastrointestinal Disorders, “functional GI disorders are disorders of the gut-brain reaction.” This means that oftentimes, there are no abnormalities that can be seen via blood tests, x-rays, or endoscopies. Rather, they are functional issues that affect the way the brain controls some of your gut functions.
This is good news for those who are suffering from digestive issues because it means you may be able to turn to natural solutions to help get rid of the discomfort in your gut. And one of the best ways to do this is via diaphragmatic breathing.
Breathe in, breathe out, and you may find yourself with a much happier and healthier gut.
Deep Breathing for Digestion
What if digestion and gut issues could be solved by doing something as simple as breathing? Though this isn't the case for all digestive diseases, it may be for those that suffer from functional gastrointestinal disorders.
How to do it
Diaphragmatic breathing is a breathing exercise that has you breathe in deeply through your nose and gently breathe out, either through your nose or mouth.
The key to this breathing exercise is the engagement of your stomach and diaphragm. Rather than breathing in a way that causes your chest to rise and fall, you breathe in a way that causes your stomach to expand and contract.
It is also important when performing this breathing exercise that you do it slowly. Each round of breathing (inhale + exhale) should take about 12 seconds.
Here’s a quick step-by-step process:
Sit or lay down somewhere comfortable and close your eyes
Put one hand on your chest and one hand on your stomach (the only hand that moves should be the one on your stomach)
Inhale through your nose (ideally for 6 seconds) as you expand your stomach
Hold your breath for 2 seconds at the top
Exhale slowly through either your nose or mouth (ideally for 6 seconds)
Repeat steps 1-5 for at least 5 minutes
Once you’ve completed the breathwork exercise, give yourself a few moments to re-adjust to your surroundings. Breathe normally for a minute or two before moving too much and/or standing up.
How it feels
You will likely experience a bit of discomfort the first few times you practice this breathing. That discomfort can come in the form of lightheadedness, dizziness, tension in your stomach, and more. Push through that discomfort and, in time, it will not bother you as much.
This is a breathing practice, with a heavy emphasis on the word “practice,” so it will take time to get accustomed to how the process feels.
Why it works
The University of Michigan Health shares that “diaphragmatic breathing, also called deep breathing or belly breathing, is a simple technique taught to GI patients to help them manage stress caused by GI conditions.”
There are several different benefits you can gain from introducing this style of breathing into your life, most notably ones that will help with digestion issues. They include:
Lowering heart rate
Decreasing blood tension
Increasing blood oxygenation
Strengthening immune system
Improving circulation
Activating a relaxation response
Treating chronic respiratory disease
Stress has the power to affect the communication between your brain and your gut which means your brain can trigger your gut to experience bloating, pain, and other discomforts when in a state of stress. In addition to that, “stress is associated with changes in gut bacteria which in turn can influence mood. Thus, the gut’s nerves and bacteria strongly influence the brain and vice versa.”
By practicing diaphragmatic breathing, you activate the diaphragm which activates the parasympathetic system, thus putting your body into “rest and digest” conditions. And this is where you need your body to be in order to keep your gut and digestion happy.
So, if you’re struggling to get your body to rest and digest, then turn to the support of deep breathing. You can practice this breathing before you eat to put your body into a state of optimal digestion. You may also want to practice it after as well to promote the absorption of nutrients and keep your digestion moving as it should.
