If you’re struggling with digestive issues, you’re not alone. Millions of people around the world experience discomfort and pain related to digestion on a regular basis. Luckily, there are numerous ways to improve your digestion. It includes modifying your dietary choices, ensuring adequate hydration, and engaging in regular physical activity. Have you ever considered how breathing and digestion are related? You might be surprised to hear that breathing has a big impact on how well your body breaks down meals.

This guide article will investigate the top breathing techniques for digestion, which helps improve your digestion. By incorporating these breathing techniques into your daily routine, you may find that you experience less bloating, gas, and discomfort after eating. So let’s take a deep breath and dive into knowing breathing exercises for digestion. But before going to the most exciting part, let’s first go back to basics, such as discovering what constitutes poor digestion. 

What Constitutes Poor Digestion?

Digestive problems can present a range of symptoms with various underlying causes. These symptoms may include bloating, gas, stomach pain or cramping, diarrhea, reduced appetite, heartburn, trouble swallowing, nausea, or vomiting. The approach to treating a digestive issue depends on the specific diagnosis, which requires a comprehensive assessment of the person’s health and lifestyle habits.

To diagnose a digestive problem, healthcare providers need to collect detailed data about the individual’s health and lifestyle to determine the root causes. Based on this information, they can develop personalized treatment plans that may include detoxification, lifestyle adjustments that support digestive and overall health, and hormonal balance evaluation.

Moreover, healthcare providers acknowledge that addressing emotional and physical well-being is vital for improving digestive health. Therefore, they may also recommend stress management techniques, work environment modifications, and relationship improvements to enhance overall well-being.

Causes of Bad Digestive Health

It has been discovered that the digestive health issues experienced by patients are frequently a result of the following:

Anatomical Issues

It has been found that anatomical issues, such as a weakened esophageal muscle caused by GERD or muscle problems similar to those seen in leaky gut syndrome, can lead to digestive health problems.

Chronic Health Conditions

Chronic health conditions that may not be immediately associated with digestive problems can contribute to them. For example, diabetes can cause gastroparesis, which is a condition where the vagus nerve, responsible for regulating the duration of food stays in the body, is damaged. Digestive symptoms can result from food remaining in the body for too long.

Lifestyle factors

Lifestyle factors, such as diet, tobacco use, and stress levels, have been linked to chronic digestive problems.

Endocrine System and Imbalanced Hormones

The endocrine system plays a crucial role in our health, and an imbalance in hormones can lead to various issues, including digestive problems. By evaluating a patient’s hormones, healthcare providers can recommend dietary changes, cellular detoxification, and hormone replacement therapy to address this condition.

Bacterial Imbalances

Bacterial imbalances, such as those associated with IBS, highlight the importance of maintaining a healthy balance of good bacteria in the gut and avoiding the overgrowth of harmful bacteria.

Abdominal Surgery

Abdominal surgery can also have adverse effects on the digestive system. Most people develop abdominal adhesions after surgery, which are bands of scar-like tissue that can cause organs to stick to the abdominal wall, put pressure on the intestines, and even lead to an obstruction.

Food Intolerance

Food intolerance is often associated with food sensitivities, and making dietary changes, and other lifestyle adjustments can help alleviate digestive symptoms.

The Link Between Breathing and Digestion 

While there are different causes of problems regarding digestion, stress is one of the most common causes of gastrointestinal symptoms like indigestion. And there are a lot of studies that prove breathing techniques for digestion—like diaphragmatic breathing—have the capacity to trigger body relaxation responses that can benefit both physical and mental health. 

A little background about diaphragmatic breathing, it helps activate the diaphragm and simultaneously activates the parasympathetic system. According to studies, the effect of diaphragmatic breathing is associated with both relaxation and digestion. In short, deep breathing for digestion can work as expected, helping one “rest and digest.”

Ultimately, the common effects of breathing techniques for digestion include creating a gentle massage for internal organs and alleviating different issues. You can trust deep breathing techniques to support the improvement of your digestion due to their power to relax your body for better functioning. 

6 Breathing Techniques for Digestion

Breathing techniques for digestion refer to practices that regulate oxygen and blood flow to the digestive system, improving digestive health. These techniques are beneficial for those with digestive issues like bloating and indigestion. In this discussion, we’ll explore some popular breathing techniques and how they work.

Digestion Meditation

Digestion meditation is a form of mindfulness that involves paying attention to physical sensations during digestion. The practice aims to promote relaxation, reduce stress, and improve digestive health by cultivating a deeper connection with the body. Practicing digestion meditation regularly can help individuals make better food choices and develop a positive relationship with food and eating.

How to do it: 

• Begin by sitting in a kneeling or relaxed pose and visualize your digestive tract. Form a mental image of the gastrointestinal system in your abdomen and become aware of its movements and sensations.
• Use your knowledge of the internal structure of your body to visualize ideal digestion in progress. Focus on the image of food being broken down and absorbed by your body.
• As you practice, focus your breathing rhythm in your abdomen. By doing so, you can enhance your body’s relaxation and awareness, leading to improved metabolism.
• Envision the sun with its center at your navel, radiating its power throughout your body. Feel the warmth of the sun aiding your digestion, sending oxygen and nutrients to different parts of your body.
• Relax your abdomen and allow yourself to fully embrace the experience.

Tadagi Mudra

Tadagi Mudra is a hand gesture or mudra used in yoga to improve digestion and regulate metabolism. It is typically practiced in a seated position with the hands resting on the knees and palms facing down. The mudra is believed to activate the digestive fire and enhance the absorption of nutrients while also reducing digestive problems such as bloating, gas, and constipation. It is also thought to improve energy levels and promote overall wellness.

How to do it: 

• Sit with your legs outstretched and grasp your thighs, shins, or big toes with both hands.
• Inhale deeply, expanding your chest and abdomen to their full capacity.
• Hold your breath and focus on the abdominal muscles, pushing them as far forward as possible.
• Exhale and give relaxation to the stomach, letting it return to its normal position.
• Repeat this process for ten rounds, paying attention to your breath and the sensations in your abdomen.

Manipura Shuddhi 

Manipura Shuddhi is the process of purifying and balancing the Manipura chakra, which is the third chakra located in the solar plexus area. This is achieved through a variety of yoga techniques, such as asanas, pranayama, and meditation, which promote physical and mental well-being. Regular practice of Manipura Shuddhi can lead to improved digestive health, increased self-confidence, and a stronger connection to the inner self. A balanced and purified Manipura chakra can also help individuals to overcome negative emotions like fear, anxiety, and self-doubt.

How to do it:

• Assume a meditation posture and focus on your breath.
• Use the three-part breath technique, inhaling from the navel and straightening your back towards the Manipura chakra located in the spinal cord.
• Hold your breath and repeat the seed mantra “Ram” three times.
• Exhale and release your breath.
• Concentrate on your breath as it flows in and out of the navel center, practicing this technique to enhance your focus and concentration during meditation.

Kapalabhati Breathing (Fire Breath)

Kapalabhati, or “Fire Breath,” is a breathing technique in yoga that involves forceful exhalations through the nose and passive inhalations. It is believed to have many health benefits, including improved digestion, increased lung capacity, reduced stress and anxiety, and increased mental clarity and focus. However, it is not recommended for individuals with certain medical conditions.

How to do it: 

• Assume a meditative posture and begin by inhaling passively and exhaling forcefully.
• Inhale through your nose and exhale as if you’re trying to expel water from your nostrils or a fly from the tip of your nose.
• Allow the passive inhale to follow the forceful exhale from the abdomen region.
• Complete 20 rounds of Kapalabhati breathing, where one round is counted as one inhale, and one exhale. This technique can help improve lung capacity and mental focus.

Ashwini Mudra

Ashwini Mudra is a yoga practice that involves contracting and releasing the anal sphincter muscles, which are responsible for controlling the flow of feces and gas. This breathing technique for digestion is believed to have many benefits, including improving blood flow to the pelvic region, strengthening the pelvic floor muscles, and increasing sexual vitality.

How to do it: 

• Assume a comfortable seated or squatting position for the Ashwini Mudra practice.
• Gently contract the anal sphincter muscles for a few seconds without straining, and then release them for a few seconds.
• Inhale while contracting the muscles and exhale while relaxing them.
• Repeat this practice for as long as you feel comfortable, making sure the contraction and relaxation of the anal sphincter muscles are smooth and rhythmic. This technique is believed to promote blood flow, pelvic floor strength, and sexual vitality.

Diaphragmatic Breathing

Diaphragmatic breathing, also popularly termed as deep breathing or belly breathing, is a simple breathwork for digestion. It is a beneficial technique that focuses on one’s breath and encourages the body to relax. Compared to other breathwork methods, practicing diaphragmatic breathing has the stomach moving with each breath rather than the chest. 

Aside from helping to improve digestion, diaphragmatic breathing has more benefits to offer. These include increasing blood oxygenation, improving concentration, strengthening the immune system, decreasing muscle tension, activating the body’s relaxation response, and many more. 

How to do it: 

• Lie or sit in a comfortable place and close your eyes. 
• Place your hand on your chest while the other is on your abdomen. 
• Start by inhaling through your nose for about four seconds. You should feel your abdomen expanding. 
• Hold your breath for about two seconds. 
• Exhale very slowly and steadily through your mouth for about six seconds. Your mouth should be relaxed. 
• Repeat the breathing steps for 5-15 minutes. 

Final Thoughts

Breathing techniques are not the only way to help your body break down food and improve digestion. Changing your lifestyle for the better, including staying hydrated and getting quality sleep, are also helpful tips to follow if you don’t want to experience issues regarding your digestion. Still, since you already discovered that manipulating your breathing and trying breathing techniques for digestion, there’s no better decision than trying them. 

If you are new to breathwork, you should know that practicing breathing techniques require the right skills and knowledge. You can only experience the benefits of breathing exercises and save yourself from possible risks by doing them right. That means you should find the right person to guide you to discover the best experience practicing breathing techniques for digestion. Bear in mind that you should not try by yourself so you can ensure that you are doing everything right. 

Regina is the right breathwork professional you can trust to help you experience the power of breathwork and move on to incorporating it with yoga and other beneficial activities. Interested in experiencing breathwork with Regina? Regina offers two virtual breathwork sessions per month, which are easily accessible from anywhere in the world. Check out and join us for a session!