In order to understand how this works, you have to be aware of how stress can impact digestion. Notice how you get butterflies in your stomach when you’re nervous? There’s a direct pathway from the brain to the gut—and it’s called the vagus nerve. Researchers from Switzerland find that stimulating the vagus nerve in certain ways can beneficially impact some psychological conditions like anxiety and depression. One way to do this is by breathing deeply and slowly. And that’s where yoga comes into play.
Resetting Your Nervous System
“Yoga is a powerful tool that can help affect components of the ANS [autonomic nervous system],” says Kelly Turner, a yoga teacher and the director of education for YogaSix. “If you’re feeling stressed and anxious, taking several slow, deep, controlled breaths can help dial back that stress response.” This, in turn, can help to reset the “rest and digest” function of the autonomic nervous system. On the other hand, “when someone’s in a state of high stress, they often feel their digestion [is] out of whack. Whether backed up or super loose, that is the SNS [sympathetic nervous system] fight-or-flight response in overdrive,” Turner explains. “Yoga helps people transition back to a state of relaxation and ease, which often leads to positive changes in their digestion.”
Stress and Digestion
Studies show that one contributing factor to conditions like inflammatory bowel disease and irritable bowel syndrome is stress. According to a study published in the World Journal of Gastroenterology: “Stress-induced alterations in neuro-endocrine-immune pathways act on the gut-brain axis and microbiota-gut-brain axis, and cause symptom flare-ups or exaggeration in IBS. IBS is a stress-sensitive disorder, therefore, the treatment of IBS should focus on managing stress and stress-induced responses.”
Who Can Benefit From Yoga?
Individuals with high anxiety and stress levels aren’t the only ones who can benefit from yoga, though. The movement practice is also good for those who need to get stuff moving when they’re feeling belly discomfort. “Certain yoga postures can gently compress and release the stomach and colon, including twists and forward folds,” Turner adds. “This internal massage can help move things along, so to speak, which is why it’s not uncommon to hear the occasional flatulence in a yoga class.” That’s right, it’s natural and honestly expected for certain yoga poses to aid in the relief of bloating, gas, and/or constipation. Here are five yoga postures that often help stimulate the gut and relieve you of unpleasant tummy troubles. RELATED: How to Get Rid of Uncomfortable Bloating and Feel So Much Better You can place your left hand on the floor beside or behind you for support and cross your right elbow over your left knee to hold the twist position. Try not to let your left butt cheek lift up off the floor and keep your spine as tall and straight as you can. Hold and breathe deeply for several cycles, then repeat on the opposite side. RELATED: 8 Natural Remedies for Stomach and Digestive Issues Mario Taño, MD, says that there are lifestyle concerns that need to be considered. “The average American eats anywhere from 3 to 4 grams of fiber a day when we need 20 to 30 grams of fiber a day,” he says, adding that we’ve become a population that doesn’t like to drink enough water, which can also disrupt digestive flow. “The GI tract has two key elements, the neurological and the vascular,” explains Dr. Taño. “So if you have any neurological issues, it can cause your stomach to be sluggish. Another issue is with vascular conditions like diabetes, or again, dehydration.”
