Breathwork Can Help Digestive issues (IBS)
For years, I tried to “fix” my gut, I saw gastroenterologists, followed elimination diets, took supplements, and tracked every symptom. But the more I tried to control it, the more disconnected I felt.
It wasn’t until I began exploring breathwork and gentle somatic practices that things started to shift. Breath became a way to communicate safety to my body. Transformational breathwork and movement became a way to release stored tension. And slowly, my relationship with my gut transformed.
I noticed:
My symptoms softened.
My body felt safer.
I stopped bracing against discomfort and started listening.
IBS isn’t just about food or flare-ups. It’s about how our bodies respond to stress, history, and environment. And when we support the nervous system, the gut often follows.
There is growing scientific evidence to support this, that Irritable Bowel Syndrome (IBS) isn’t just about digestion—it’s about how your brain and body talk to each other. Recent research shows the vagus nerve plays a central role in this conversation. It’s the longest cranial nerve in the body, often called the “wandering nerve” because it travels from the brainstem down through the neck, chest, and abdomen. Along the way, it touches nearly every major organ involved in rest and recovery:
Heart – helps slow heart rate and regulate blood pressure
Lungs – supports calm, rhythmic breathing
Brain – influences mood and emotional regulation
Immune system – helps reduce inflammation
Digestive tract – supports motility, enzyme release, and gut-brain signaling
When the vagus nerve is underactive or overwhelmed, these systems can fall out of sync. That’s why IBS symptoms like bloating, urgency, and pain often show up alongside anxiety, fatigue, or feeling “on edge.”
This becomes especially relevant during menopause. Hormonal shifts—particularly the drop in estrogen and progesterone—can slow digestion, reduce bile and stomach acid production, and increase sensitivity in the gut. These changes can worsen IBS symptoms, leading to more bloating, constipation, and discomfort. The gut becomes more reactive, and the nervous system more easily triggered.
My gut is much calmer these days thanks to all the work I’ve done—and continue to do daily—to understand how I was showing up in the world. Breathwork has become my anchor. It’s not just about calming the mind; it’s about toning the vagus nerve, that wandering thread of connection between brain and body. When the vagus nerve is toned, it helps regulate digestion, heart rate, breathing, and even inflammation. It’s the body’s built-in recovery system, and we can strengthen it through simple, consistent practices: slow breathing, humming, gentle movement, and moments of stillness. For me, it’s a daily conversation with my nervous system.
References
American College of Gastroenterology. (2021). ACG Clinical Guideline: Management of Irritable Bowel Syndrome.
Pastras, P., Aggeletopoulou, I., & Triantos, C. (2024). Impact of Enteric Nervous Cells on Irritable Bowel Syndrome: Potential Treatment Options. Microorganisms, 12(10), 2036.
