Physiotherapy Reflux Exercises to STOP Heartburn | Breathing Exercises proven to REDUCE ACID REFLUX
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- เผยแพร่เมื่อ 13 พ.ค. 2021
- Physiotherapist Michelle guides you through four reflux exercises scientifically proven to reduce heartburn, acid reflux and the need for acid reflux (antacid) medication.These abdominal breathing exercises are a natural remedy for reflux.They reduce upward pressure from the stomach and may strengthen muscles that stop acid rising.
Acid reflux causes heartburn and is caused by acid rising from the stomach into the food tube. This acid burns the tissue lining the food tube (oesophagus).
Common Causes of Acid Reflux
1. Upward pressure from the belly e.g. holding your abdominal muscles tensed or wearing a tight belt which causes acid to rise up into the food tube (oesophagus).
2. Lack of closing pressure in the barrier at the top of the stomach that stops acid rising. This closing pressure is normally provided by the valve or muscular ring (lower esophageal sphincter or LES) above the stomach.
Always discuss prescribed medication changes with your doctor before changing
If you feel lightheaded or dizzy stop the breathing exercises and resume when recovered. This can happen if you’re accustomed to upper chest breathing rather than abdominal breathing.
Step 1 - Setting Up for Breathing Exercises
*Loosen your belt or remove tight fitting clothing from around your waist
* Correct sitting position for abdominal breathing exercises:
- Hips and knees approximately 90 degrees
- Feet flat knees slightly apart
- Sit with weight even between both sit bones
- Normal curve in low back
- Chest slightly raised
- Lift up through the crown of your head and bring your chin inwards slightly
- Relax your shoulders
Do these breathing exercises when calm and relaxed.
Breathing Exercise 1 (diaphragmatic or abdominal breathing)
Rest your right hand on your chest bone and left hand on your upper belly. Breathe in and out slowly through your nose. Breathe in slowly and keep the upper most hand still. You should only feel your lower hand moving in and out as you breathe .
Resisted Breathing Exercise 2 (Progression)
Press gently with both hands to resist the outward movement of your belly as you breathe in so your breathing muscles need to work harder.
Breathing Exercise 3
Place both hands on your sides, at the level of your lower rib cage. Wrap your hands around the sides of your ribcage. Breathe in slowly and deeply just as for breathing exercise No.1.
When you breathe in, first your stomach moves forwards and then your hands move out sideways as your ribs expand keeping your chest relaxed. Let the breathe release slowly from your lungs.
Resisted Breathing Exercise 4 (Progression)
Press your hands slightly against your sides when you breathe in to prevent your lower rib cage from expanding outwards to the sides. Start with your belly moving forwards. There is no need to press the ribs too firmly. If you start moving your chest forwards, stop the exercise and start again.
How many exercises and how often
* Do the exercises daily
* Perform up to 10 breathing exercises in a row starting with exercises 1 and 3
* Progress to resisted breathing exercises 2 and 4
* Repeat up to 10 exercises in a row according to your comfort levels
When to do these breathing exercises
* Do the exercises before reflux occurs rather than after it has started
- Before eating 3 times a day
- 10 minutes after eating
- If you notice you feel stressed or you are bracing your abdominal muscles
* Don't wait until you feel acid reflux burning or heartburn to start your exercises
* These reflux exercises are not an instant reflux fix and may only be effective as long as you continue them.
Reference:
Eherer AJ et al. Positive effect of abdominal breathing exercise on gastroesophageal reflux disease: a randomized, controlled study. Am J Gastroenterol. 2012 Mar;107(3):372-8. pubmed.ncbi.nlm.nih.gov/22146...
#refluxexercises #abdominalbreathingexercises #naturalheartburnrelief
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Videography by Jonah Babongi
Music That Kid Goran licensed user
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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.
By June 2022 my throat was so swollen and inflamed by stomach acid rising up to my mouth and burning my upper throat when I slept that I had been struggling to breathe for weeks and eating was a worrying and very difficult experience - this caused by a hiatus hernia. Since practising these exercises 3 times each day (10 repetitions of each ) the stomach acid is now completely suppressed allowing my throat to make a full recovery - I can now breathe easily again ! I was taking lansoprazole whilst at my worst with no imorovement but it was only a few days after starting these breathing techniques that my suffering relented. You are a miracle worker, I am grateful beyond words.
You my dear are a lifesaver! I’ve had heartburn for 25 years give or take. After doing the exercises for about a week I’m heartburn free. Freaking amazing. Thanks so much !!!
For me, I used to have GERD everyday. I started doing sit ups and these breathing exercises and it went away just like that.
I started these four days ago. After 9 months of daily reflux, i now have not taken any antacids for 3 days. I feel very positive, like I can see my life coming back! Thank you so much for sharing these exercises, I will keep them up.
I have been crying for day with pain this exercise helped a lot will continue it thanks for this information
Hi, i am a bit confused, when i breath in, does my stomach rise? Then when i breath out my stomach goes in?
I dont know why but my acid reflux is really really bad I cant sleep I feel like the food is pressing really hard on my stomach and I'm getting heart palpitations
After googling I can’t find any information on “rib breathing”. There’s diaphragm or chest. When you breathe with your ribs it uses your chest like chest breathing. So am I to use chest breathing too?
Lol, I am a singer, I do all of those regularly and got GERD.
How can there be 64 dislikes for something so wonderful as these exetcises?! Thank you so much for sharing them. Would love to get hold of the next set.
Thank you for this video. I've had acid reflux for the last 2 weeks straight, after every meal. I tried everything and eventually started taking PPI's, although I knew this wasn't a long term solution and wanted to get off them as soon as possible.
Thank you very much for teaching me the exercises. Will definitely do them in the morning when I get up. Grateful if you could teach me some more.
I would LOVE another video with the rest of the progression exercises. Thank you !
I'd really appreciate it if you could post the next progression of these exercises. This current video is very helpful.
Yes please bring us more acid reflux exercises! Thank you!
Thank you for sharing, you got right to the point without five minutes of repetitive talk and didn’t try selling us anything. There are those of us that would like to correct the acid reflux without medication. I’ve been working on getting rid of acid reflux and healing my esophagus. This is added help.😊
I would love to see the additional exercises. I have had GERD for more than 50 years and am finding the exercises featured here very soothing.
Thank you so much! Your videos are so helpful and very much appreciated!
Thank you so much for this video!! Please do another!!
Just got diagnosed this is very helpful