Does breathing impact your digestion?

If you’ve ever had an unsettled stomach before a big presentation, or lost your appetite during a stressful week, you already know the gut and nervous system are connected. But what you might not realise is that your breath is the bridge between the two. Not your diet. Not your supplements. Not even your exercise. Just your breath.

It’s something we do 20,000 times a day. And yet, many of us are doing it in a way that’s unknowingly slowing our digestion, disrupting hormone balance, and keeping us stuck in a cycle of stress.

Let’s talk about how your breathing affects everything from your gut to your metabolism and what you can do about it.

Breathing: More Than Just In and Out

We often think of breathing as automatic, and it is, but how you breathe makes a world of difference. Shallow chest breathing (which many of us fall into during the day) keeps your body in a low-grade fight-or-flight mode.

When your body thinks there’s danger, digestion shuts down. Blood flow gets diverted away from the gut and toward your muscles. Your stomach acid lowers. Nutrient absorption decreases. Over time, this can look like bloating, irregularity, reflux, or sluggish digestion, even if you’re eating “perfectly.”

Meet Your Gut’s Favourite Nerve: The Vagus

The opposite happens with deep, slow diaphragmatic breathing. When you breathe deeply into your belly, it activates the vagus nerve, a long nerve that runs from your brain to your digestive organs. Think of the vagus nerve as a calming signal. When it’s activated, your body switches into rest-and-digest mode. That’s when food breaks down properly, hormones rebalance, and inflammation drops.

The vagus nerve doesn’t get the attention it deserves. It helps regulate your heart rate, your mood, your gut function, and even your immune response. And one of the most effective ways to stimulate it is through your breath.

Chronic stress, shallow breathing, and constant stimulation (hello, phones and to-do lists) all reduce vagal tone, meaning your body struggles to return to calm. That’s why you might still feel “wired” hours after the stressor has passed. When vagal tone is low, digestion slows, hormones like cortisol and insulin stay high, and your nervous system gets stuck in high alert.

But the good news? You can retrain this system starting with your breath.

What Happens to Your Hormones When You Breathe Well

When your breathing is slow and rhythmic, cortisol (your stress hormone) drops. This has a knock-on effect. Lower cortisol means better insulin sensitivity, which means steadier blood sugar. It also allows your thyroid hormones and sex hormones like progesterone and oestrogen to function more efficiently.

All this from better breathing. It’s wild, isn’t it?

Breath and the Gut-Brain Axis

The gut and brain are in constant conversation through the gut-brain axis. Your mood affects your digestion, and your digestion affects your mood. Breathwork sits right in the middle of this exchange. It calms the mind and soothes the gut.

In fact, some recent studies show breath-based practices can reduce gut inflammation and support a healthier microbiome. Not bad for something you can do for free, anywhere, anytime.

How to Bring Breath Awareness Into Your Day

You don’t need to sit cross-legged on a cushion for 45 minutes to reap the benefits. The real magic of breathwork is that you can weave it into your normal life.

Start by noticing how you're breathing right now. Is it fast and shallow? Are your shoulders lifting? Is your belly still? These are signs your body is in stress mode even if your mind isn’t aware of it.

Let’s look at some simple ways to bring better breath into your day and in turn, support your gut, metabolism, and hormones.

1. Start your morning with 3 minutes of deep breathing
Instead of reaching for your phone, place one hand on your chest and one on your belly. Breathe in slowly through your nose for a count of 4, hold for 4, and exhale through your mouth for 6. This sets your nervous system up for calm and better digestion throughout the day.

2. Breathe before meals
Taking five slow belly breaths before eating can help switch your body into rest-and-digest mode. This simple shift can improve stomach acid production and nutrient absorption.

3. Use sighing as a reset
A long, audible sigh (inhale through the nose, double-length exhale through the mouth) helps stimulate the vagus nerve. It’s your nervous system’s version of hitting the refresh button.

4. Practice box breathing during stress spikes
Inhale for 4, hold for 4, exhale for 4, hold for 4. This method is used by athletes and even first responders to calm the nervous system on demand.

5. Take breathing breaks throughout the day
Set reminders on your phone or link it to regular activities (like making tea or washing your hands). Just 30 seconds of intentional breathing can lower cortisol and reset your gut-brain axis.

6. Exhale longer than you inhale
This stimulates the parasympathetic nervous system. Try a 4-count inhale and 6-count exhale. It’s especially useful before bed.

7. Get some breathwork in while walking
Breath and movement work beautifully together. Try syncing your steps with your breath. For example, inhale for 3 steps, exhale for 4. It naturally slows you down and boosts vagal tone.

8. Use humming or chanting
These create gentle vibrations that stimulate the vagus nerve. It may sound silly, but humming a tune while you tidy up or drive can calm your system and support digestion.

9. Avoid mouth breathing
Mouth breathing is linked to poor oxygen exchange and nervous system stress. Try to keep your mouth closed and breathe through your nose, especially during the day.

10. Wind down with 4-7-8 breathing before bed
Inhale for 4 seconds, hold for 7, exhale for 8. This calms the nervous system and supports deeper, more restorative sleep which also benefits hormone balance.

Breathing well doesn’t require fancy tools, expensive memberships, or massive life changes. It simply asks for awareness and consistency. When you start tuning into your breath, you might be surprised by how much better your body begins to feel, especially when it comes to your gut and hormones.

So the next time your digestion feels off or your stress feels high, before you reach for a supplement or scroll through food lists, try something much simpler. Close your eyes. Breathe deep. Let your body remember how to rest, digest, and rebalance, one breath at a time.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Coconut Ginger Chicken Bowls with Fermented Veggies

Ingredients:

• 2 free-range chicken thighs, boneless and skinless

• 1 tbsp coconut oil

• 2 garlic cloves, minced

• 1 thumb-sized piece of fresh ginger, grated

• ½ tsp ground turmeric

• 1 cup full-fat coconut milk

• 1 tsp tamari or coconut aminos

• 1 tsp lime juice

• Salt and pepper to taste

• 1 cup cooked brown rice or quinoa

• A handful of baby spinach or shredded kale

• ¼ cup fermented veg (e.g., sauerkraut, kimchi)

• Fresh coriander to garnish

Method

• Heat coconut oil in a skillet over medium heat. Add garlic and ginger; cook until fragrant.

• Add chicken thighs, season with salt, pepper, and turmeric. Sear for 2–3 minutes per side.

• Pour in coconut milk and tamari. Simmer gently for 10–12 minutes, or until chicken is cooked through and sauce thickens slightly.

• Stir in lime juice just before serving.

• Serve over rice. Add greens and top with a spoonful of fermented veg. Garnish with fresh coriander.

This dish is comforting yet light, with hormone-balancing healthy fats from coconut milk and anti-inflammatory support from ginger and turmeric. Fermented vegetables like kimchi or sauerkraut add a probiotic boost for gut health and digestion.