If you're struggling with digestive issues, you're not alone. Digestive problems are often linked to chronic stress, which disrupts the nervous system and affects gut health. At NEUROFIT, we’ve found that somatic exercises can be highly effective in improving digestion, by balancing the nervous system. Here are three somatic exercises you can use today to improve your gut motility and digestive health.
Somatic exercises focus on the mind-body connection, helping you become aware of physical sensations and release tension stored in the body. This can be particularly beneficial for the enteric nervous system, which is often referred to as the "second brain" due to its extensive network of neurons in the gut.
When the nervous system is balanced, digestion improves noticeably. Chronic stress can accumulate in the body and lead to nervous system dysregulation, which in turn disrupts digestive processes, leading to issues like bloating, constipation, and IBS.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
One way to know if you have a dysregulated nervous system is if you find yourself spending a significant amount of time in the bottom three states of the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Lower Belly Ball Rolling is a gentle, yet powerful somatic exercise that targets the enteric nervous system directly. This exercise helps to massage the abdominal area, improving blood flow and aiding digestion.
How to do this exercise:
Lie on your stomach with a small, inflatable ball (or a rolled-up towel) placed under your lower belly.
Gently roll your body over the ball, applying light pressure.
Breathe deeply and slowly, allowing the ball to massage your abdomen.
Continue rolling for 2-3 minutes, focusing on areas that feel tense.
This exercise not only aids in digestion but also strengthens interoception, enhancing your awareness of bodily sensations which can reduce gut pain.
The ENS Massage is another effective exercise designed to stimulate the enteric nervous system. It helps to release tension in the gut, improve bowel movements, and reduce bloating.
How to do this exercise:
Lay down on your back or side, in a comfortable position.
Apply gentle pressure and make small circular motions with your fingertips, gradually increasing the size of the circles.
Move your hands clockwise around your abdomen for 2-3 minutes, focusing on deep, slow breaths.
This exercise can quickly improve gut health, by promoting better motility and reducing stress-induced digestive issues.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Standing Breath of Fire is a simple but activating exercise that uses fast-paced breathing to activate the nervous system into the high-energy Play state. This exercise is highly effective for reducing trapped energy and emotions that can accumulate in the gut and promoting better digestion.
How to do this exercise:
Stand with your feet shoulder-width apart, and arms either down at your side (or above your head for a challenge).
Place more emphasis on the out-breaths, making them audible.
Start with slow breaths, and increase the speed as feels comfortable to you.
Continue this practice for a few minutes, then relax and notice the difference in how your gut feels afterwards.
By activating the sympathetic and parasympathetic nervous system, this exercise helps to shift your body into a Play state, adding energy and motion to the lower belly and kickstarting digestive function.
Alongside these somatic exercises, consider incorporating the following practices into your daily routine to further improve digestion:
Stay Hydrated: Drink plenty of water throughout the day to aid digestion and maintain a healthy gut.
Eat a Balanced Diet: Include a variety of fruits, vegetables, lean proteins, and whole grains in your meals. Avoid processed foods and excessive sugar.
Regular Exercise: Engage in daily physical activity to boost blood flow and support digestive health.
Mindful Eating: Take the time to chew your food thoroughly and eat in a relaxed environment to promote better digestion.
At NEUROFIT, we understand the profound impact that nervous system regulation can have on overall health, including digestion. Our app offers personalized somatic exercises, daily check-ins, and biometric measurements to help you balance your nervous system and improve your well-being.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Our data shows that users who regularly engage in these practices report significant reduction in stress levels and in overall physical and mental health.
Many users report noticeable improvements within a few days of consistent practice. Lasting changes typically occur over several weeks of daily engagement.
Yes, these exercises can be performed anywhere, whether at home, at work, or even on the go. They are simple, body-based, and require no special equipment, which makes them highly accessible.
For best results, aim to perform these exercises daily. Consistency is key to experiencing significant improvements in digestion and overall health.
The NEUROFIT app provides personalized somatic exercises, daily check-ins, and biometric measurements to help users balance their nervous systems. By addressing the root cause of stress and dysregulation, NEUROFIT helps improve digestive health and overall well-being.
By incorporating these three simple somatic exercises into your daily routine, you can quickly improve your digestive function and experience a more balanced and resilient nervous system.