Breathwork and Acid Reflux: How Proper Breathing Can Improve Digestion and Reduce Symptoms

Photo by Ouarda Banani on Unsplash

Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, causing symptoms like heartburn, regurgitation, and discomfort. While diet and lifestyle changes are the most common recommendations for managing acid reflux, one often overlooked tool is breathwork.

Breathwork can help regulate digestion, reduce stress (a major reflux trigger), and strengthen the diaphragm—the muscle that plays a key role in preventing acid from creeping back up. By practicing controlled breathing techniques, you can improve vagus nerve function, lower stress-related stomach acid production, and enhance esophageal sphincter control.

The Connection Between Breathwork and Digestion

Your breath is more powerful than you might think. It plays a vital role in activating the parasympathetic nervous system—also known as the "rest and digest" system. When we are stressed, we tend to breathe shallowly and engage the sympathetic nervous system (the "fight or flight" response), which can:

• Slow down digestion

• Increase acid production

• Weaken the lower esophageal sphincter (LES), the muscle that prevents acid from backing up into the esophagus

Breathing deeply and intentionally can reduce stress-related reflux episodes, improve digestion, and support gut function.

Diaphragmatic Breathing: A Simple Exercise for Acid Reflux Relief

One of the most effective breathwork techniques for managing acid reflux is diaphragmatic breathing (also known as belly breathing). This exercise strengthens the diaphragm, which can help improve control over the LES and reduce reflux symptoms.

How to Do Diaphragmatic Breathing

1. Find a Comfortable Position – Sit in a chair with your feet flat on the ground or lie down on your back with your knees bent. Place one hand on your chest and the other on your abdomen.

2. Inhale Through Your Nose – Slowly breathe in through your nose, allowing your abdomen (not your chest) to rise. Imagine filling your belly like a balloon.

3. Exhale Through Your Mouth – Slowly breathe out through your mouth, gently pressing your belly inward to push out the air.

4. Repeat for 5–10 Minutes – Aim for slow, controlled breaths (about 4-6 seconds per inhale and exhale).

Tips for Maximum Benefit

• Practice this technique twice a day, especially before meals or when feeling stressed.

• Avoid shallow, chest breathing, which can contribute to tension and poor digestion.

• Use diaphragmatic breathing as a preventive measure to keep reflux symptoms in check.

Additional Breathwork Strategies for Acid Reflux

Besides diaphragmatic breathing, other breathwork techniques can also be beneficial:

1. Box Breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. This helps calm the nervous system and regulate digestion.

2. Alternate Nostril Breathing (Nadi Shodhana) – A yogic technique that helps balance the nervous system and reduce stress-related acid reflux.

3. 4-7-8 Breathing – Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This method is known for its stress-relieving properties, which can reduce reflux symptoms triggered by anxiety.

Final Thoughts

Breathwork is a simple yet powerful tool for managing acid reflux. By practicing diaphragmatic breathing and incorporating mindful breath control into your daily routine, you can support digestive health, reduce stress, and strengthen the diaphragm—all of which contribute to fewer reflux episodes.

If you experience frequent acid reflux, try incorporating 5–10 minutes of diaphragmatic breathing daily and see if it makes a difference. Combined with dietary adjustments and lifestyle changes, breathwork can be a natural and effective way to find relief.

Would you like more guidance on breathwork techniques or additional natural remedies for acid reflux? Let me know in the comments!