When we think about digestion, we usually focus on food—what to eat, what to avoid, what might be causing symptoms. But there’s another, quieter player in the story of gut health, one that rarely gets the spotlight it deserves: our breath.
Take a moment. Is your breath shallow or deep? Do your shoulders rise with each inhale, or does your belly gently expand? Most of us rarely notice how we breathe, but it says a lot about how calm or tense we are.
When we’re stressed, anxious, or rushing through the day, our breathing often becomes shallow and centred in the chest. It’s quick, tight, and doesn’t draw in much oxygen.
Over time, this can lower oxygen levels in the body, slow digestion, and leave you feeling bloated, sluggish, or uncomfortable after meals.Diaphragmatic breathing—also known as belly breathing—is different. It’s slower, deeper, and more grounding. It engages the diaphragm, the large muscle beneath the lungs, to draw air in fully and gently. This type of breathing not only helps the body relax—it also stimulates the vagus nerve, the main communication pathway between the gut and the brain.
When the vagus nerve is gently activated, it signals to the nervous system that we’re safe. And when the nervous system calms, the gut often follows.
Curious to learn more? Read The Hidden Connection.
The Benefits of Deep Breathing
It might seem like a small thing, but diaphragmatic breathing can be a gentle yet powerful way to support your gut. It can help with:
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Better release of digestive enzymes, stomach acid, and bile
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Smoother gut motility (the wave-like movement that keeps food moving)
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Less bloating and abdominal tension
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A greater sense of calm around meals
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Improved focus
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Deeper, more restful sleep
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An overall feeling of ease and balance in the body
With regular practice, this kind of breathing helps guide the nervous system out of stress mode and into a state where digestion can do a better job. It’s a simple practice, but one that can make a noticeable difference.
A Simple Way to Start
You don’t need a quiet room or a long meditation practice. Just a few minutes, a bit of patience, and a willingness to tune in.
Here’s a simple way to begin:
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Sit or lie down in a comfortable position.
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Place one hand on your chest and one on your belly.
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Inhale slowly through your nose, letting the belly rise.
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Exhale gently through your mouth, allowing the belly to fall.
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Repeat for a few minutes, noticing the rhythm.
If thoughts wander (and they will), that’s okay. Just bring your attention back to the breath. You might start with one minute before meals, or when symptoms start to creep in. Over time, it can become a supportive ritual.
A New View on Gut Health
Recognising the connection between breath and digestion can be a turning point in your health journey. It’s a reminder that the body is always responding, always trying to protect and support us. Sometimes, the most powerful way to care for our digestive system is to slow down, breathe deeply, and give the body the space it needs to do its work.
In the end, gut health isn’t just about what we eat—it’s about how we live, how we breathe, and how we care for ourselves through life’s ups and downs.