Breathing exercises for Gastric Reflux (GERD) relief

What Is Diaphragmatic Breathing?

Diaphragmatic breathing, also known as abdominal or belly breathing, involves breathing deeply into the diaphragm, the dome-shaped muscle located below your lungs. Unlike shallow breathing, which uses the chest and can increase tension, diaphragmatic breathing promotes relaxation and fuller lung expansion, which has positive effects on the entire body, including the digestive system.

History of Diaphragmatic Breathing

The practice of diaphragmatic breathing dates back thousands of years. It has roots in ancient practices such as yoga and martial arts, where controlled breathing has long been used to support overall health and wellness. In yoga, diaphragmatic breathing is a central component of pranayama, the discipline of breath control. Similarly, traditional Chinese medicine uses breath-focused exercises, such as Qigong, to balance energy and promote healing.

In modern times, diaphragmatic breathing has become a staple in stress management, physical therapy, and now, in treating GERD symptoms. Medical research over the past few decades has confirmed the benefits of this technique, especially in conditions linked to stress and dysfunction of the diaphragm.

How Diaphragmatic Breathing Helps GERD

1. Strengthening the Diaphragm
The diaphragm is more than just a breathing muscle; it plays a role in maintaining pressure around the lower esophageal sphincter (LES). The LES is the valve that prevents stomach acid from flowing back into the esophagus. Weakness in this valve is a major cause of GERD. By strengthening the diaphragm through diaphragmatic breathing exercises, you can potentially improve LES function and reduce acid reflux episodes.

2. Reducing Stress
Stress is known to worsen GERD symptoms, as it can increase acid production in the stomach and make the LES less effective. Diaphragmatic breathing activates the parasympathetic nervous system, often referred to as the “rest and digest” system, which helps the body relax, reduces stress, and subsequently lowers the frequency of reflux episodes.

3. Enhancing Digestion
Proper diaphragmatic movement massages the digestive organs, encouraging smoother digestion. This can help prevent bloating, gas, and the buildup of pressure that might contribute to acid reflux.

How to Perform Diaphragmatic Breathing for GERD

Incorporating diaphragmatic breathing into your daily routine is simple, but it requires mindful attention. Here’s a step-by-step guide:

Step 1: Find a Comfortable Position

• Lie on your back with your knees bent and your head supported by a pillow.
• Place one hand on your chest and the other on your abdomen, just below your ribcage.

Step 2: Inhale Deeply

• Breathe in slowly through your nose.
• As you inhale, focus on pushing your abdomen outward. The hand on your abdomen should rise, while the hand on your chest remains relatively still.
• This indicates that you are breathing into your diaphragm and not just your chest.

Step 3: Exhale Slowly

• Tighten your abdominal muscles and exhale through pursed lips (as if blowing through a straw).
• As you exhale, your abdomen should move inward, helping to expel the air from your lungs.

Step 4: Repeat

• Continue this cycle for 5-10 minutes, gradually increasing the duration as you become more comfortable with the exercise.

Step 5: Progression

• Once you’ve mastered this technique lying down, try performing diaphragmatic breathing while sitting or standing to use it in more everyday situations.

When to Practice Diaphragmatic Breathing

For best results, try to practice diaphragmatic breathing several times a day. A common recommendation is to do this exercise:

• In the morning upon waking, to start the day relaxed.
• Before meals, to improve digestion and prevent reflux.
• In the evening before bed, to reduce stress and improve sleep.

Over time, regular practice can help make this deep-breathing method your default breathing pattern, improving not just GERD symptoms but overall lung and digestive health.

Benefits of Diaphragmatic Breathing for GERD

1. Reduces Reflux Symptoms:
By strengthening the diaphragm and improving LES function, diaphragmatic breathing can reduce acid reflux episodes, especially after meals or during stress.

2. Lowers Stress and Anxiety:
Chronic stress exacerbates GERD symptoms. Diaphragmatic breathing reduces cortisol levels, helping to manage stress and prevent the exacerbation of acid reflux.

3. Improves Posture and Lung Capacity:
Since GERD can worsen with poor posture, diaphragmatic breathing helps improve lung function and posture, both of which contribute to better digestion and a reduction in reflux symptoms.

4. Enhances Digestive Health:
The rhythmic movement of the diaphragm stimulates the digestive organs, promoting smoother digestion, reducing bloating, and decreasing abdominal pressure that may contribute to acid reflux.

Who Should Avoid Diaphragmatic Breathing?

While diaphragmatic breathing is generally safe, certain individuals should consult their healthcare provider before beginning any new exercise routine:

1. People with severe respiratory conditions such as COPD or severe asthma may need to modify their breathing exercises.
2. Individuals recovering from recent abdominal surgery should avoid placing strain on their abdominal muscles until fully healed.
3. Pregnant individuals may find diaphragmatic breathing uncomfortable in later stages of pregnancy and should consult a healthcare provider about safe modifications.

How Long Should You Practice Diaphragmatic Breathing?

Diaphragmatic breathing is most effective when practiced consistently. Start with 5 to 10-minute sessions, two to three times a day. As you become more familiar with the technique, you can increase the duration and frequency to up to 30 minutes daily for maximum benefits. Many people find that even short 5-minute sessions before meals help significantly in reducing GERD symptoms.

Conclusion

Diaphragmatic breathing is a natural, non-invasive way to alleviate the symptoms of GERD by strengthening the diaphragm, reducing stress, and improving digestion. Incorporating this breathing exercise into your daily routine can lead to fewer reflux episodes, enhanced digestive health, and an overall sense of well-being.

Remember that while diaphragmatic breathing is a powerful tool for managing GERD, it should be used as part of a comprehensive treatment plan that includes dietary changes, lifestyle modifications, and medical guidance. With consistency and mindfulness, diaphragmatic breathing can be a key component in reducing GERD symptoms and improving your quality of life.

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