Digestive discomfort, like acidity and gas, can be both painful and disruptive. While diet and lifestyle adjustments are crucial, breathing exercises, or “pranayama,” offer a simple, natural way to soothe these issues. By promoting relaxation and stimulating the digestive system, certain breathing techniques can reduce acid build-up and help release trapped gas. For those seeking an instant solution for acidity, pranayama can offer quick relief by calming the stomach and reducing acidity levels. This blog will guide you through the top 10 breathing exercises to relieve acidity and gas, improve digestion, and promote overall well-being.
1. Diaphragmatic Breathing (Abdominal Breathing)
Diaphragmatic breathing helps reduce stress and promotes better digestion by increasing oxygen flow to the digestive organs. This deep breathing technique not only calms the mind but also serves as an instant solution for acidity, as it aids in reducing acid build-up and supports the smooth functioning of the digestive system, providing quick relief from acidity-related discomfort.
How to Practice:
- Sit or lie comfortably.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, allowing your abdomen to rise.
- Exhale slowly through your mouth, feeling your abdomen fall.
- Repeat for 5-10 minutes.
Benefits: Stimulates the digestive organs, calm the mind, and reduces acidity.
2. Kapalbhati Pranayama (Skull-Shining Breath)
Kapalbhati Pranayama involves quick, forceful exhalations and gentle inhalations. This breathing exercise energizes the body, improves digestion, and helps release trapped gas. For those seeking an instant solution for acidity, Kapalbhati can provide quick relief by stimulating the digestive system and balancing stomach acid, helping to reduce discomfort and promote overall digestive health.
How to Practice:
- Sit cross-legged with a straight spine.
- Take a deep breath in.
- Exhale forcefully through the nose, contracting your abdominal muscles.
- Inhale passively and repeat the process rapidly.
- Do 20-30 breaths, rest, and repeat.
Benefits: Improves metabolism, stimulates digestion, and relieves bloating and acidity.
3. Anulom Vilom (Alternate Nostril Breathing)
Anulom Vilom helps balance the nervous system, reduces stress, and stimulates digestion, making it effective for acidity and gas.
How to Practice:
- Sit comfortably with a straight spine.
- Close your right nostril with your thumb and inhale through your left nostril.
- Close your left nostril and exhale through your right.
- Inhale through your right nostril, close it, and exhale through your left.
- Continue for 5-10 minutes.
Benefits: Calms the digestive system, reduces acid reflux, and promotes relaxation.
4. Sheetali Pranayama (Cooling Breath)
Sheetali Pranayama has a cooling effect on the body, which can help reduce acidity and calm an inflamed digestive system.
How to Practice:
- Sit comfortably and curl your tongue to form a tube (if this is difficult, try “Sheetkari” by clenching your teeth).
- Inhale deeply through the curled tongue or teeth.
- Close your mouth and exhale through the nose.
- Repeat for 5-10 breaths.
Benefits: Cools the stomach, soothes acidity, and relieves bloating.
5. Ujjayi Pranayama (Ocean Breath)
This breathing technique, often called “victorious breath,” increases oxygen flow and calms the mind, which helps with digestive issues caused by stress.
How to Practice:
- Sit comfortably, close your eyes, and relax.
- Inhale deeply through the nose while gently constricting the throat to create a soft hissing sound.
- Exhale slowly through the nose, maintaining the constriction.
- Repeat for 5-7 minutes.
Benefits: Reduces stress-related acidity, calms the digestive system, and improves focus.
6. Bhramari Pranayama (Bee Breath)
Bhramari Pranayama is known for its soothing effects. It reduces stress and promotes digestion by creating vibrations in the body that help relieve acidity.
How to Practice:
- Sit comfortably with your eyes closed.
- Place your index fingers on your ears.
- Take a deep breath in, then hum as you exhale.
- Focus on the sound and vibration, repeating for 5-10 breaths.
Benefits: Relieves stress-induced acidity, promotes digestion, and relaxes the body.
7. Surya Bhedana (Right Nostril Breathing)
This breathing technique generates internal heat, which can help speed up digestion and alleviate bloating and gas.
How to Practice:
- Sit comfortably and close your left nostril with your ring finger.
- Inhale deeply through your right nostril.
- Close your right nostril with your thumb and exhale through the left nostril.
- Repeat for 5-10 breaths.
Benefits: Stimulates digestive fire, improves metabolism, and reduces gas and bloating.
8. Bhastrika Pranayama (Bellows Breath)
Bhastrika Pranayama involves forceful breathing to stimulate digestion and release trapped gas.
How to Practice:
- Sit comfortably with a straight spine.
- Inhale deeply, expand your abdomen and then exhale forcefully.
- Repeat this process quickly, maintaining a steady rhythm.
- Practice for 1-2 minutes, then rest.
Benefits: Increases oxygen intake, stimulates digestion, and helps expel gas.
9. Simhasana (Lion’s Breath)
Simhasana is a playful breathing technique that helps relieve digestive tension and reduce acidity and gas.
How to Practice:
- Sit back on your heels with your knees wide apart.
- Inhale deeply and, as you exhale, open your mouth wide, stick out your tongue, and make a “ha” sound.
- Repeat 5-10 times.
Benefits: Relieves stress, improves digestion, and reduces acidity.
10. Nadi Shodhana Pranayama (Channel Purifying Breath)
Nadi Shodhana, another alternate nostril breathing exercise, balances the mind and body, aiding digestion and reducing acidity.
How to Practice:
- Sit comfortably and relax.
- Close your right nostril with your thumb, and inhale through your left.
- Close your left nostril, open the right, and exhale.
- Inhale through the right, close it and exhale through the left.
- Repeat for 5-10 minutes.
Benefits: Soothes the mind, reduces stress, and promotes healthy digestion.