How Breathwork Can Support Your Gut Health.
Breathwork is a powerful practice that has been gaining attention for its potential to improve various aspects of health and well-being. One area where breathwork has shown significant promise is in supporting gut health. This article explores the fascinating connection between our breath and our digestive system, and how incorporating breathwork techniques can positively impact our gut health.
The Link Between Stress and Gut Health
It's no secret that stress can wreak havoc on our bodies, affecting both our emotional and physical well-being. When we experience stress, our bodies enter into the sympathetic nervous system, commonly known as the fight/flight/freeze response. This response is crucial for our survival, as it prepares us to deal with potential threats. However, during this response, our breathing becomes shallow and rapid, diverting blood flow away from the digestive system and towards the muscles, which can hinder digestion and lead to inflammation.
Furthermore, chronic stress can disrupt the absorption of nutrients in the intestines, causing bloating, allowing harmful gut bacteria to enter the body, and affecting the rate at which food moves through the digestive tract. Maintaining low levels of stress is essential for supporting our gut health and the beneficial bacteria and fungi that reside in our digestive system.
The Power of Breath in Restoring Gut Health
Fortunately, we have a readily available tool that can help us manage stress and support our gut health – our breath. By understanding the connection between our breath and our digestive system, as well as learning how to breathe properly to reduce stress, we can significantly improve our gut health.
The Role of Diaphragmatic Breathing.
Diaphragmatic breathing, also known as deep belly breathing, is a technique that involves breathing deeply from the abdomen rather than shallowly from the chest. This type of breathing activates the parasympathetic nervous system, also known as the rest and digest response, which promotes a state of relaxation and optimal gut functioning. When we engage in diaphragmatic breathing, we increase blood flow and oxygen to the digestive tract, reduce muscle tension associated with digestion and elimination, and stimulate the vagus nerve, a vital nerve that connects the brain with all other organs in the body.
A Guided Diaphragmatic Breathing Technique.
To experience the benefits of diaphragmatic breathing and support your gut health, follow this step-by-step guide:
Find a comfortable seated or lying down position.
Place one hand on your belly and the other hand on your chest.
Inhale deeply and slowly through your nose, allowing your abdomen to rise as you breathe in. Keep your chest as still as possible.
Exhale through your mouth, gently blowing out, and let your abdomen fall back to its natural position as you breathe out.
Continue to focus on your breath, repeating this pattern until you feel a sense of calm and relaxation.
By incorporating this simple but powerful breathing technique into your daily routine, you can support your gut health and promote overall well-being.
The Gut-Brain Connection
The gut-brain connection, also known as the brain-gut axis, is a bidirectional communication system between the central nervous system (the brain) and the enteric nervous system (the gut). This connection influences various aspects of our health, including digestion, mood, and overall well-being.
The Role of Breathwork in the Gut-Brain Connection.
Breathwork plays a significant role in the gut-brain connection. When we engage in deep belly breathing, we activate the vagus nerve, which connects the brain to the gut. The vagus nerve controls the rest and digest component of the nervous system, promoting optimal digestion and gut health. By stimulating the vagus nerve through breathwork, we can enhance the communication between the brain and the gut, leading to improved digestion, reduced inflammation, and overall better gut health.
Exploring Different Breathwork Techniques.
There are various breathwork techniques that can be beneficial for nurturing the gut-brain connection and promoting gut health. Here are a few techniques you can explore in the comfort of your own home:
Box Breathing: This technique involves inhaling, holding the breath, exhaling, and holding the breath again, all for an equal count of 4 seconds. Repeat this pattern for several minutes to induce a state of calm and balance.
Alternate Nostril Breathing: In this technique, you use your fingers to alternately close one nostril while inhaling and exhaling through the other. This technique is believed to balance the left and right hemispheres of the brain, promoting overall well-being.
Kapalabhati Breathing: This rapid and forceful breathwork technique involves forcefully exhaling through the nose while actively pulling the belly inwards. Kapalabhati breathing is energizing and can help stimulate digestion, however due to it being a highly activated breathing technique, this style is not suitable for beginners.
Coherent Breathing: Coherent breathing involves inhaling and exhaling at a regular rhythm of five to six breaths per minute. This technique promotes balance and relaxation, supporting the gut-brain connection.
Remember, breathwork is an individual practice, and it's essential to find the techniques that resonate with you and your body. Exploring different breathwork techniques and incorporating them into your daily routine can have profound effects on your gut health and overall well-being.
Additional Strategies for Supporting Gut Health.
While breathwork is a powerful tool for supporting gut health, it works best in conjunction with other healthy lifestyle choices. Here are some additional strategies you can incorporate into your routine to promote optimal gut health:
1. Consume a Balanced Diet
A well-balanced diet plays a crucial role in maintaining a healthy gut. Focus on consuming a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate foods rich in probiotics, such as yogurt, kefir, sauerkraut, and kimchi, to support a healthy gut microbiome.
Knowing what foods to eat can be hard, and if you have intolerances, adds an additional stress load around our food choices. Working closely with a Nutritionist, like Elly (Glow by Elly) who specialises in gut health, can take a load of when making choices around the foods we consume and also giving you an extra insight into how your body operates.
2. Stay Hydrated
Adequate hydration is essential for optimal digestion and gut health. Aim to drink at least eight glasses of water per day and limit the consumption of sugary beverages.
3. Manage Stress
As you are now well aware, chronic stress can negatively impact gut health. Explore stress management techniques such as meditation, yoga, and mindfulness practices to reduce stress levels and support your gut.
4. Regular Physical Activity
Regular exercise not only benefits your overall health but also promotes healthy digestion. Engage in activities you enjoy, such as walking, cycling, or dancing, to keep your body moving and support gut health. My personal favourite is reformer pilates. There are a lot of gyms and fitness centres popping up (like Revo Fitness) where you can access on-demand pilates and other workouts 24-hours a day, making it super flexible around your home-work-life routine.
5. Get Sufficient Sleep
Quality sleep is vital for the maintenance of a healthy gut. Aim for seven to eight hours of uninterrupted sleep each night to support optimal digestion and overall well-being.
Incorporating breathwork techniques into your daily routine can have a profound impact on your gut health. By practicing diaphragmatic breathing and exploring various breathwork techniques, you can reduce stress, activate the rest and digest response, and promote optimal gut functioning.
Remember to complement your breathwork practice with a balanced diet, hydration, stress management, regular physical activity, and sufficient sleep to support overall gut health. Take control of your breath, nurture your gut, and experience the transformative power of breathwork for your well-being.
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If you are wanting to experience the power of conscious connected breathwork or have questions around how this transformation style can support you, book yourself an appointment with Unearthed Breathwork here.
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