3 Breath Practices For Gut Health – Nurturing Your Digestive System
Through their company, The Whole Health Project, Lucy Foster-Perkins and Rachel Fearnley offer online Trauma Aware Teacher Trainings in Breathwork, Meditation, Yin Yoga and Trauma Aware Facilitation.
Today, we're going to explore an often-overlooked aspect of well-being: the connection between breath and gut health. While many of us focus on diet and exercise to maintain a healthy digestive system, the way we breathe can play a significant role in supporting our gut too.
The way we breathe impacts our nervous system, which in turn affects our digestive processes. Shallow, rapid breathing (the way we often breathe when we’re stressed) can further trigger the stress response, disrupting digestion and leading to issues like bloating, indigestion, and even irritable bowel syndrome (IBS).
On the other hand, deep, mindful breathing not only stimulates the parasympathetic nervous system, often referred to as the "rest and digest" state but also gives the organs below the diaphragm a gentle massage, increasing blood flow to the area.
Let’s dive into three breath practices that can help nurture your digestive system:
1. Diaphragmatic breathing
Diaphragmatic breathing, or belly breathing, is a simple yet powerful practice that can have a profound impact on gut health. When we breathe deeply into our diaphragm, it gently massages the internal organs, stimulating digestion and promoting the movement of food through the digestive tract.
How to practise
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.
Exhale slowly through your mouth, feeling your belly fall as you release the breath.
Continue this deep, slow breathing for 5-10 minutes and take breaks if you feel light-headed at any time.
2. 4-7-8 breathing
The 4-7-8 breathing technique is a calming practice that helps to regulate the nervous system, reducing stress and promoting relaxation, both of which are essential for healthy digestion. By extending the exhale, this practise signals to your body that it's safe, allowing the digestive system to function more effectively.
How to practise
Find a comfortable seated position.
Inhale quietly through your nose for a count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth for a count of eight.
Repeat the cycle for four breaths, gradually increasing as you feel comfortable.
3. Abdominal pumping (agnisara dhauti)
Agnisara Dhauti, or abdominal pumping, is an ancient yogic technique that helps to stimulate the digestive fire, known as "Agni" in Ayurveda. This practice can be particularly beneficial for those dealing with sluggish digestion or bloating.
How to practise
Stand or sit comfortably with your spine straight.
Inhale deeply through your nose, and as you exhale, contract your abdominal muscles, drawing your belly in towards your spine.
Quickly release the contraction and then pull your belly in again, creating a gentle pumping motion.
Start with 10-20 pumps, gradually increasing as you build strength and comfort with the practice.
These breath practices are simple yet effective ways to support your digestive health. By incorporating them into your daily routine, you can nurture your gut, reduce stress, and promote overall well-being.
If you're curious to learn more about how breath practices can impact different aspects of health and well-being, consider joining our Online Trauma Aware Breath Coach Training. This training not only covers over 20 different breath practices but also places a strong emphasis on functional breathing and Trauma Aware Facilitation. You'll gain the tools to recognise and heal breathing dysfunctions while creating a safe and supportive space for your clients.
Click here to learn more and join our training, your journey to better breath and better health starts here.
Lucy Foster-Perkins and Rachel Fearnley, Trauma Aware Teacher Trainer and Coach
Through their company, The Whole Health Project, Lucy Foster-Perkins and Rachel Fearnley offer online Trauma Aware Teacher Trainings in Breathwork, Meditation, Yin Yoga and Trauma Aware Facilitation. After their sell out retreats in Bali were forced to close during the pandemic, Rachel and Lucy used to their extensive experience of teaching across the world to help other coaches and teachers to harness and teach accessible healing practices of Breathwork, Meditation and Yin Yoga, with an emphasis on understanding how Trauma Aware Facilitation can be the key to helping clients reach their goals.
