The BEST Acid Reflux Treatment Exercise for HEARTBURN | Gastroenterology & PHYSIO Guided

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.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[fkaceng]

This is an update to my earlier comment, I have had 3 endoscopies over 5 years, taken loads of PPIs and H2 blockers and later developed LPR for 1 year from the acid backflowing to the throat. I decided to try this exercise casually initially and the LPR and heartburn symptoms gradually lessen but did not go away. After stopping, the pain came back and it was depressingly unbearable. I decided to do the exercise again, this time dilligently and whenever possible. After 1 week, the pain lowered to a threshold of 1-2. Bearable, occasional burning feeling in my stomach, LPR was barely there but no more discomfort swallowing. I also take ACV and alginic acid, wait 3 hours after meals before going to bed, stopped drinking etc. But this exercise has definitely worked for me. I have continued doing it and believe my symptoms are under control. I have stopped PPIs and H2 blockers.

[angeladyson]

The breathing exercises sound like they'll be helpful. I had full blown acid reflux caused by NSAID usage. A later endoscopy was done and I was diagnosed with mild gastritis.

I've been on a strict low acid diet, avoiding all the usual suspects. It has definitely helped, along with medication. I'be got to the point where I don't seem to experience reflux now but am definitely aware of heartburn-like symptoms where I feel a burn in the throat. Surely caused by my LES opening when it shouldn't be so I've been looking to strengthen that LES muscle/valve.

Any further videos you have on this, any sequels etc would be greatly appreciated. Thanks. 🙂

[rosagomez]

YES, I stopped all medications and warning from the GI, but I do this exercise everyday, works . THANK YOU

[waitz]

Yes, more about abdominal draw-in and how we can bee aware of this hold since, most likely, it is habitual.

[ALi-bnbf]

Very helpful and perfect timing for me. I’ve recently started this breathing technique but did not know when or how many is recommended. Looking forward to upcoming videos on this topic. Thank you.

[lynnstillwell]

I've had reflux since developing symptomatic Tarlov cyst disease. I'm unable to be upright more than 4 hours a day, or my sacral spinal nerves fire off very painfully. So long as I remain lying down 20 hours a day (not 20 hours straight -- I'm up and down), I'm pain free and don't need pain meds. When the reflux began to develop, I discovered this exercise on my own. It is very effective, but I see that I'm perhaps not doing it enough. I'll try increasing the reps, or length of time, as I've only done it for maybe a minute for relief. Thanks for always posting such helpful and varied information!

[ALi-bnbf]

These are really helping me a lot. I’ve been working on several lifestyle and dietary changes but the reflux continued. When I started doing these exercises I also stopped eating 4 hours before going to sleep. No more evening snacks, only small sips of water. Now it seems like my reflux is almost gone. Oh… it seems that I hold in my tummy while brushing my teeth. Now I sit down while I brush my teeth! Sitting down I can better relax my stomach.

[kdb]

Bingo!!! Thank you sooo much Michelle! I was foolishly performing ab exercises within 30 minutes of finishing dinner, and every time, I experienced "severe" acid reflux whereas prior to starting, I had no symptoms at all. Now that I know better (thanx to you) and with the treatment exercise you have described and demonstrated, I am confident I can get this well under control!! Keep up the GREAT work Michelle!

[sophmai]

Hi Michelle - firstly, thank you so much for all of your videos. I have written to you before (also via email), and you have been so kind. You're helping so many people. I have used many of your videos in the past to help me with my chronic back and neck pains, and osteoporosis (all things I'm dealing with since recovering from anorexia years ago). I am doing so much better now but still have the odd ache or pain, but am mostly able to deal with it - thanks to your amazing videos. BUT, for the past year I have sadly been struggling with acid reflux out of the blue. I don't eat high fat foods, I eat a balanced diet and I don't drink much caffeine or eat anything super spicy anymore, yet am still struggling. It all started since I took one single tablet for pain relief a year ago, which has weakened my oesophageal valve. I noticed after one single tablet, everything tasted sour...and from every day since then, it just got worse and worse. My gastroscopy just showed a weak valve and nothing else. My worst symptom is the horrendous sore throat from constant reflux. I was thrilled to see you've done some videos about this! I will try your exercises. I would love you to cover more related to LPR/reflux. Your knowledge and the way you explain things is so calming. I have tried all the PPI's and H2 blockers as well as natural supplements, but nothing is helping. This will be my next venture - exercises. I really don't want to have an operation, especially after struggling with food for so many years and finally making peace with my relationship with food after anorexia. Thanks for everything. Sophie

[juliarobinson]

I am looking forwards to doing this exercise. I have had endoscopys in the past and have been on PPIs for years. Really want to come off them but the tapering will be painful and loads of acid rebound, scary. I have acid reflux so hopefully this exercise will improve things. Thanks for the video.

[icozsyf]

This diaphragm breathing exercise has made an immediate improvement to my reflux problem. Thankyou. I feel like singing your message
from the rooftops,

[alcambrola]

Hi Michelle, today I had an endoscopy for GERD and overall it turned out good. I have some slight erosion and a small hiatus hernia. I am to meet with the doctor in a couple of weeks to talk about prescribing meds which I want to avoid. I already tried Omeprazole with negative side effects. Thanks for what you do.

[fkaceng]

I have been doing this exercise at least 10 times before meals and at least 10 times after meals. I have also been taking DGL chewables concurrently. On the 3rd week, my globus is 99% gone? There is sensation there but hardly noticeable. For people who are skeptical, I believe, they did not do it regularly enough, they probably do it 1-2 days and expected instant results and gave up and come here to write rubbish saying it doesn't work. But there is no such thing as instant results.

[fkaceng]

This exercise gives me symptomatic relief to my LPR from erosive esophagitis and lessens supragastric belching. I am thinking it forces the esophageal sphincter to close which prevents the acid from damaging the esophagus. I do it everyday, before and after meals.

[luciewiehahn]

Hi Michelle love your work so much and have suffered so much burn with acid reflux with age that I really appreciate you addressing it & will give it a try.

[ijabohussen]

Thank you for the information, I’ll surely try.
I’m suffering Acid Reflux for a long time. I hope it works.

[ALi-bnbf]

I would be very interested in a video that covers abdominal holding.

[MidwestGirl]

Thank you, Michelle! I’m starting these today. The reflux meds really don’t agree with my system, would like to get off them.

[artkennedy]

I have a bad habit of holding my stomach in alot. Im currently doing the breathing exercises, so hopefully it will help with my reflux. Im also on a ppi and tried to wean off but near the end of weaning off i starting getting inflammation so had to go back on the ppi. Any recommendations?

[jennyakoto]

Bless you Michelle, and thanks for your response to my message. My health care is aware of my condition, and they have referred me to see gastroenterologist, but I don't know when I am going to receive this appointment. It's been such a while since I was referred. Everything is so slow, and I am struggling, and terrified of developing something more serious. I am normally a healthy person. I have tried every possible thing, but nothing works. I had an endoscopy three years ago before the surgery.