Acid reflux treatment for heartburn involves one simple deep breathing reflux exercise to stop reflux symptoms. Physiotherapist Michelle Kenway guides you step by step through this diaphragmatic (deep) breathing exercise for acid reflux. This natural reflux remedy is research-based and now prescribed by some gastroenterologists for heartburn reflux symptoms.
Time Stamps
1:40 What causes reflux
1:48 How reflux exercises work
1:59 Positions for acid treatment exercises
2:22 Posture for diaphragmatic breathing
3:03 Hand placement for reflux exercises
3:28 Normal breathing exercise
4:00 Diaphragmatic breathing exercise
5:40 When to do deep breathing exercises for acid reflux
6:33 How many breathing exercises for acid reflux
8:16 Abdominal exercises and increased acid reflux symptoms
How to do Acid Reflux Treatment Exercises
Diaphragmatic breathing exercises can reduce gastric acid flow from the stomach into the esophagus to stop acid reflux and heartburn. This exercise can be performed if you are already taking anti reflux medication. Never stop medication without your doctor’s prior approval.
1. Position
Diaphragmatic breathing exercises for acid reflux treatment can be performed lying down, sitting or standing.
2. Hand Placement
Place one hand on your upper chest over your sternum and the other hand on your upper belly just below your rib cage.
3. Posture
Sit or stand tall for maximum benefit from your breathing exercises.
4. Deep Breathing Exercise for Acid Reflux treatment
Diaphragmatic breathing is slower and deeper than normal breathing. The hand on your upper belly moves outwards or forward as you inhale slowly into the base of your lungs. Passively exhale and feel the hand on your belly move back inwards to the starting position. Your chest and shoulders should stay still during diaphragmatic breathing exercises.
When to do Deep Breathing Exercises for Acid Reflux Treatment
Start practicing deep breathing exercises without food in your stomach. When you feel confident your technique is correct, progress to deep breathing immediately eating.
Some people may benefit from deep breathing:
* before eating
* with onset of reflux symptoms
* with stress or anxiety
How Many Breathing Exercises for Reflux Treatment
Research hasn’t established how many deep breathing exercises to reduce reflux symptoms.
Ong et al (2018) found that diaphragmatic breathing exercises for at least 5 minutes or 30 breaths after eating reduced reflux symptoms.
Researcher Dr M Halland suggests diaphragmatic breathing exercises need to be performed for at least 15 minutes and possibly up to 30 minutes to reduce reflux symptoms in standing (Sarkis et al, 2021)
If you feel light headed, stop and breathe normally until you have completely recovered. Start with the number of breathing exercises you can manage and gradually build up the time you do your deep breathing exercises from 5-15 minutes if you can.
Abdominal Exercises and Acid Reflux Symptoms
Pulling the upper abdominal muscles strongly with abdominal hollowing increases acid reflux symptoms like heartburn (Ong et al 2018). Diaphragmatic breathing exercises can relax the upper abdominal muscles in individuals prone to intense abdominal bracing.
Acid reflux treatment involving diaphragmatic breathing exercises may provide some individuals with a natural remedy for overcoming reflux symptoms such as heartburn.
#acidrefluxtreatment #refluxexercises #heartburn
References
Ong A et al (2021) Diaphragmatic Breathing Reduces Belching and Proton Pump Inhibitor Refractory Gastroesophageal Reflux Symptoms. Clin Gastroenterol Hepatol.16(3):407-416.e2.
Halland, M et al (2021) Effects of Diaphragmatic Breathing on the Pathophysiology and Treatment of Upright Gastroesophageal Reflux: A Randomized Controlled Trial. The American Journal of Gastroenterology 116(1):p 86-94.
Sarkis, Y. et al (2021). Effects of diaphragmatic breathing on the pathophysiology and treatment of upright reflux: a randomized controlled trial. @ Gijournal, 1.
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