Did you know that your breath and digestion are connected?
I’ve been practicing breathwork for about a month now. The calmer feeling is obvious. But I started wondering what other physiological impacts breathing might have. Turns out, digestion is one of them.
How breathing changes digestion
Our body has two main operating modes: fight or flight and rest and digest.
The technical names are sympathetic and parasympathetic nervous systems. When we’re stressed, the sympathetic system kicks in and blood flow goes to our muscles. Our digestive system gets deprioritized.
The parasympathetic system does the opposite. It’s also called rest and digest mode, when our body focuses on internal functions, like digestion.
Focused breathing helps us shift between these modes. Deep breathing activates the parasympathetic system, so energy and blood flow return to our gut. Gastric secretions increase, motility improves, and our digestive system can work more effectively.
Bonus: Deep breathing creates a gentle massage for your organs.
The brain-gut connection
Your brain and gut communicate constantly. Researchers call this the brain-gut axis. When your mind is stressed, your gut feels it. When your breathing is shallow, your digestive system gets the message that it’s not the priority.
Slow, deep breathing sends different signals. You’re telling your gut it’s safe to work.
Starting breathwork for digestion
Living in the NYC metro area, I see how we rush through meals constantly. Most of us eat at our desks between meetings. Family dinners happen less often. Time for meal prep feels impossible. So we grab food fast and eat faster.
The pace in cities makes it worse, but this is becoming more common across the United States. Look at all the takeout spots everywhere!
This rushing puts us in fight or flight mode. Our digestive system isn’t prioritized when we’re stressed.
The Rule of 3 approach
For a structured approach, Meg at Grounded Nourishment promotes a “Rule of 3” for digestion. It’s taking 3 deep, diaphragmatic breaths at the start, middle, and end of meals. This helps calm the nervous system, activate digestion, and improve nutrient absorption.
It’s a mindful practice focusing on the “how” of eating, moving away from rushed meals to support the vagus nerve and gut-brain connection.
How the “Rule of 3” works:
1. Start of meal: Begin with 3 deep breaths to signal relaxation and prepare your body to digest. 2. During meal: Pause for another 3 breaths to slow down and check in with your body.
3. End of meal: Finish with 3 final breaths to help ease into post-meal rest.
Starting small
This isn’t a magic fix. Like any practice, consistent changes take time. Starting is easy though. Even a few intentional breaths can help.
Breathwork has benefits beyond feeling calmer. Your digestive system responds to something this simple.
When you sit down to eat do you take a moment to breathe? Do you pause while you’re eating to breathe between bites?
Five This Week 
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