Body First: How Somatic Techniques Can Help Ease Reflux

Photo by JM Lova on Unsplash

If you’ve ever felt a lump in your throat, tightness in your chest, or burning in your belly during stressful moments, you're not alone. Acid reflux isn’t just about what we eat—it’s deeply connected to how we feel. When your nervous system is stuck in fight-or-flight, your digestion suffers. That’s where somatic practices come in. These body-based techniques help calm the nervous system and restore balance, giving your body the signal that it's safe to digest.

Let’s explore how somatic practices can help soothe acid reflux from the inside out.

What Are Somatic Practices?

"Somatic" comes from the Greek word soma, meaning body. Somatic practices involve tuning into bodily sensations, movements, and rhythms to help regulate the nervous system. When we bring mindful attention to the body—especially the areas where we store tension—we can shift from stress to calm.

For people with acid reflux, this can make a big difference. Calming your body can reduce the production of excess stomach acid, loosen a tight diaphragm, and improve digestion overall.

How Stress Triggers Reflux

When you're stressed, your body diverts energy away from digestion. Muscles tighten—including those around the stomach and esophagus—and stomach acid production can increase or be misdirected. This makes it easier for acid to escape into the esophagus, especially if the lower esophageal sphincter is weakened or under pressure.

By calming the body through somatic techniques, you help your digestive system function better and reduce reflux symptoms.

5 Somatic Practices to Soothe Acid Reflux

1. Diaphragmatic Breathing

This simple breathing technique helps relax the diaphragm, which can become tense and press on the stomach.

Try this: Lie down or sit with one hand on your belly. Inhale deeply through your nose, feeling your belly expand. Exhale slowly through your mouth, feeling your belly fall. Repeat for 3–5 minutes.

2. Vagus Nerve Stimulation

The vagus nerve helps regulate digestion and calming it can support stomach function.

Try this: Hum softly, gargle warm water, or practice slow chanting (like “om”) to stimulate the vagus nerve. Do this for a minute or two when feeling stressed or after meals.

3. Gentle Neck and Jaw Release

Tension in the neck and jaw can affect the vagus nerve and diaphragm.

Try this: Tilt your head gently side to side and massage your jaw with your fingertips. Unclench your teeth and relax your face. Notice how your breath changes when you soften these areas.

4. Constructive Rest Position

This pose eases tension in the back and abdomen, supporting digestion.

Try this: Lie on your back with knees bent and feet flat on the floor, arms resting at your sides. Stay here for 10–15 minutes, breathing gently. This position allows gravity to help reposition the stomach and diaphragm.

5. Somatic Tracking

Instead of fearing a reflux flare, observe it with curiosity. This helps separate symptoms from anxiety and retrains your nervous system.

Try this: When symptoms arise, name what you feel without judgment: “There’s tightness in my chest” or “There’s heat in my throat.” Notice if the sensations change. Stay with it gently for a minute or two.

My Story: Finding Relief through the Body

For years, I dreaded bedtime. Lying flat often made my reflux worse, and I’d toss and turn trying to get comfortable. I discovered diaphragmatic breathing by accident—just trying to calm my nerves before sleep. Within a week, I noticed I felt less tightness in my chest. It became my nightly ritual. It didn’t cure everything overnight, but it gave me my nights back.

When to Seek Medical Support

Somatic practices are powerful tools, but they’re just one part of a holistic approach to managing acid reflux. If your symptoms persist, worsen, or include difficulty swallowing, significant weight loss, or frequent vomiting, please consult your healthcare provider. Conditions like GERD, ulcers, or hiatal hernia may need further evaluation and treatment.

Why It Helps

Somatic practices reestablish communication between your brain and body. They give you the tools to respond to reflux symptoms with calm rather than panic. Over time, this can create a feedback loop that reduces symptom severity and frequency—especially when combined with a reflux-friendly diet and lifestyle.

Let’s Connect

Have you tried any somatic practices to ease reflux? Which ones helped you feel better? Leave a comment below or message me—I’d love to hear your experience.

Looking for more gentle strategies? Subscribe to my newsletter and get tips like these delivered weekly, plus special tools, recipes, and insights to help you live comfortably with acid reflux.