The BEST Acid Reflux Treatment Exercise for HEARTBURN | Gastroenterology & PHYSIO Guided
Вставка
- Опубліковано 8 кві 2023
- 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.
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.
@fkaceng thank you for posting your progress update. Isn’t this such a tough condition to deal with! It’s so challenging & often fraught with fear of what we can’t see, know and control which doesn’t help. I’m really glad to read that this exercise is helping you manage your symptoms and reduce your reliance on meds. I believe that for some people (not necessarily all) this exercise can have tremendous benefits in reducing acid reflux. I personally find that it helps me with indigestion causing reflux. Keep up your great work & thx so much for taking the time to share your experience for the benefit of others 🙏💕
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.
So glad to read that this information is helpful. All the best using this technique!
Excellent. Thanks as always Michelle
@naturegirl4074 my pleasure and great to hear from you!
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!
@kdb560 I’m really glad to read that this info is appropriate for you. All the best with your abdo relaxation. Hope this makes a big difference to your life 🙏
YES, I stopped all medications and warning from the GI, but I do this exercise everyday, works . THANK YOU
So great to hear this news! Thanks so much for your feedback on this exercise. & all the best 🙏
very nice waiting for the next step
God bless you.
This diaphragm breathing exercise has made an immediate improvement to my reflux problem. Thankyou. I feel like singing your message
from the rooftops,
@user-ic5oz9sy8f my pleasure! That's wonderful to hear! I'm so glad that the diaphragmatic breathing exercise has helped improve your reflux issue. Your enthusiasm is contagious, and I appreciate your kind words. Keep up the good work, and wish you all the best!
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.
@luciewiehahn8513 so sorry to hear your suffering, it’s awful to go through. I do hope this info helps you, all the best to you Lucie 🌸
Love all your videos! Thank you!
My pleasure & thank you for commenting!
Yes, more about abdominal draw-in and how we can bee aware of this hold since, most likely, it is habitual.
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
@soph3mai743 lovely to hear from you and I'm really sorry to read about what you're going through. Reflux can be such a distressing problem. My guess is that the tablet probably didn't weaken the valve, more likely other factors weakened it over the years. Yes I have heard of medications setting off reflux including antibiotics and antiinflammatory medications too. I don't see that these exercises can hurt in anyway and this type of diaphragmatic breathing has many additional health benefits too. When PPI's and H2 blockers don't work then my suggestion would be to ask your GI specialist for further investigations. PH testing (ambulatory) can be useful over 24 hours as this gives an actual reading of the reflux events by measuring the presence of acid in the oesophagus. Gastric transit tests can also be done to test how long food takes to leave the stomach too. When food is slow to empty from the stomach (delayed gastric emptying) this can cause reflux too. If the weakened valve at the top of the stomach is allowing acid reflux then for some people fundoplication surgery is the answer however only after PH testing. The other thing you might be interested in is educating yourself on low acid foods and drinks. There are plenty of lists on the internet and sometimes (not always) low acid diet can help too. I hope this information is helpful Sophie, wishing you all the best and always keen to hear your progress.
@@michellephysio hi Michelle. Thank you sooo much for your detailed response. It truly is so distressing. I thin you’re right and a combination of things led to it. I had covid and my worst symptom was a severely sore throat, then two weeks later I accidentally scored a tablet down the middle and took half of it. My aunt is a chemist and she said that this particular tablet shouldn’t be halved, so it effectively dissolved in my esophagus. Just constant burning ahh. I rarely get heartburn but the reflux is so annoying. Thank you again for your input. I’ve screenshotted your response to save. I am so scared about the operation being my only option if meds don’t work. I really don’t want to have such a big, irreversible procedure ☹️ I have read a lot about it and some people have awful stories to tell. But for now I have to wait until July for my gastro appt and see what they say. Fingers crossed. Sending love to you ❤️
@soph3mai You're most welcome - happy to help! It sounds like you have been through a lot and I'm sorry to hear that you're experiencing such discomfort. It's important to wait for your gastro appointment in July and hear what they have to say. In the meantime, you can try some of the natural remedies and lifestyle changes to help manage your symptoms. I wish you all the best and hope that you find the relief you need soon. Take care!🙏❤️
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!
@Lynn Stillwell2 Thank you for sharing your experience and feedback. I'm glad to hear that you found the exercise helpful in managing your reflux symptoms. Increasing the length of time or reps of the exercise may further improve your condition, but it's important to also consult with your healthcare provider for a comprehensive treatment plan. I wish you all the best on your journey to better health! 🙏
Thanks for your help doctor 💊
@jeyomar549 you're welcome! Thank you for taking the time to comment.
I will definitely try tjis
You are awesome ❤ Happy Easter 🐣
Happy Easter Louise 🐣💕
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.
Great to hear you’re progressing, wonderful news indeed. Keep up the good work 🙏
Are you still free from heartburn?
I still have reflux but it’s much better. Lifestyle and dietary changes make a big difference. I’ve been able to, slowly, get back to doing exercises that strengthen my core.
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.
@juliarobinson5435 Thank you for sharing your thoughts! I hope the exercise helps you in managing your acid reflux symptoms. It's great that you're exploring natural approaches. Remember, it's essential to consult with your healthcare professional before making significant changes to your treatment plan, they can provide personalized advice based on your medical history. Best of luck on your journey to better health!🙏 💖
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.
@alcambrola2834 my pleasure and I hope this exercise is beneficial! All ther best of luck
Thank you!
You're welcome!
Thank you for the information, I’ll surely try.
I’m suffering Acid Reflux for a long time. I hope it works.
All the best! 🙏
Did it work?
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.
@jennyakoto1555 you're most welcome - sorry to hear about your struggles, and I understand how frustrating it can be to wait for medical appointments. It's essential to continue advocating for your health and following up with your healthcare providers to ensure you receive the care you need. Sending you my best wishes for improved health and a speedy resolution to your concerns. Take care and stay strong! 🌸🙏
h9n9íphhop9ivvñ
1. To heal your Acid Reflux , heck this Video out >>>>ua-cam.com/video/BIuB0QfA66o/v-deo.html
do this for one year , if you can mix it up , try it .
2. Do these exercises to help with Acid Reflux check out this , it's called Pelvic floor muscle training
you will have to fix out , how many times per day and for how long .
Thank you, Michelle! I’m starting these today. The reflux meds really don’t agree with my system, would like to get off them.
@jdanesi73 all the best! Keen to hear how you go if you have time 🙏
Thank you so much Michelle ! its really very helpful , it is very immense contribution ! I have a question please , I am diagnosed Acidic reflux. I am doing weight lifting exercise three days per week and with breathing exercise , does light weight work out with out core exercise affect my lower spinter and increase acidic reflex , thank you so much for your response .
Wonderful info Michelle. I have started using this method and it definitely works. I have a pregnant daughter and wondering whether this would work for acid reflux experienced during late pregnancy. Worth a try I would think.
@wendyleah1876 thanks so much for your feedback on this technique, great to read! I can't predict the possible benefit during pregnancy as there are other factors at play contributing to reflux but agree with you, definitely worth a try
I would be very interested in a video that covers abdominal holding.
Thankyou Ali!
@@michellephysio Seconded! I've been struggling with unconsciously flexing or holding my abdominal muscles for years, and recently developed an issue with acid reflux when I gained weight quickly during COVID. Been a real pain trying to build habits to relieve it, so some guidance would be extremely helpful!
Thanks for the video! :)
Ty🤗
@AlisaHarris-he5oc you're welcome!
Hi
Is there an exercise to treat bile reflux?
Hello which time is best for gastritis bile reflux before eating or after eating?
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 thanks so much for the update! I'm so glad to read these exercises are helping you, wonderful news indeed 👏
You don't have heartburn anymore @fkaceng
?
This exercise works to provide symptomatic relief. I probably have to do it for the rest of my life. I still have heartburn, dysphagia and acid reflux when under extreme anxiety. However, when I have had a good night's sleep and in relaxed mood, the symptoms are largely unnoticeable. I have stopped taking gastic meds H2 blockers and only taking Alginic acid and DGL in conjunction with doing 50 breathing exercises everyday. Lazy people will say the exercise is not a cure. They are not wrong. Imagine if you are very ripped and you stop working out, will your muscles become flabby and wasted? The same principle applies to this exercise. @@oluwaseyiomotayo785
I did this kind of exercise for my Hip , two times a day x 7 . I was told , if you do it to much you will end
up getting preformist and if you think , you have issues now . Anyways how are you doing ?
Please let me know if the exercises helped you ???? Did you exercise pelvic floor muscle training???
Or what kind of exercises did you do , can you let me know , what exercise you have done ??? thank you.
Great video thank you. I have had terrible acid reflux in the past which has now developed into Barrett’s Oesophagus which has damaged my oesophagus so badly I now no longer have burning symptom. When you talk about the exercise to avoid, do you mean a hypopressive? I was thinking of starting hypopressives as I’ve heard they’re good to incorporate into a kegel routine. Thank you. 🙏
@zoey7873 exercises involving strong abdominal indraw probably won’t help your acid reflux. Pelvic floor training can (should) be done without intense Abdo contraction. Hope this helps you Zoe! 🌸
@@michellephysio thank you so much. I’ll leave the hypopressive exercises. 💕
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.
So glad to read this. Thank you 🙏 for sharing
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?
Hi Michelle, you made a similar video last year when you demonstrated 4 exercises but in this video, you omitted the other 3. Is the exercise in this video sufficient to alleviate heartburn and the other 3 are not really necessary anymore?
@fkaceng Hi and great question thank you! I think this single exercise is the essential exercise to start with and this would be where to start based upon the most recent evidence. I hope this helps!🙏
Hii thank you alot for this video! I know im really late but i have to ask, are the breathing techniques also helpful for asthma? Cuz im a teen that suffers from it and sometimes i do feel out of breath from acid reflux. Im gonna take my gastro appointment next weed and im honestly rrly impatient to wait haha
Thanks again for this video !
I found my asthma was being triggered by my acid reflux. I now take a foaming chewable heartburn relief when I feel my chest getting tight. It has made a huge difference on how I treat my asthma. Talk to your doctor if you think this could help you. Good luck
Can it relief my chest pain 😢
Hi Michelle, Thank you for your exercise video. I've had extensive saliva, belching, and burping since March and have been taking omeperazole for 4 months. I am still waiting for my endoscopy at the end of his month after a long wait now. I've stopped taking the medicine and am now doing yoga and your breathing techniques, which are really beneficial. Could you please tell me how many times each exercise (1-4 steps) should be performed in 5- 30 minutes as suggested by your good self? . In addition to that after a week my excess salivation returned today Thank you
@user-kd2lo9lg4r Hello there, this is a challenge isn’t it, I understand. These exercises can be performed as often as required prior to eating and after eating too. The exact quantity is not known to date according to research - at the moment it comes down to individual trial and error, unfortunately. You may start with 5 mins before and then after eating and at intervals between meals to train your diaphragm. Let me know how you go and what works best as this may help others know too. This is new information for reflux sufferers and I anticipate seeing more research in the near future too. Wishing you all the best🙏
Hello Mechille! I have a question about kegel exercise... I gave birth to my first child and I am facing a stage one prolapse problem. My Dr. recommended kegel... I am doing kegel 4 to 5 times in a day.. but I can't with the sitting position.. I am laying on the bed..now how I know I am doing it correctly.. how many sets should I have??? please guide me... I want to get rid of the prolapse.. kindly guide me..
She has many videos on this ❤
when I take food after I facing relux and when sit comply on chair I feel chest pain (like weight on my chest at time pain) what's the problem 💔
Please share me Dear Dr
I am struggling so much with chronic Gerd
I’m using Hormone replacement cream it all started with that
I have a small rectocele and chronic bladder issues
I’m using PPI’s
But reflux at times is so bad
I’m hopeful this will bring me some relief ?
I’ve started now
Interesting. I also used hormone creams and my reflux got worse. I have stopped hormones.
Hello madam
thank you for this inestimable videos , my question is:
does this exrcise useful to make the esophageal valve tight ?cause i have something like Gastric valve laxity
one thing more does this execise useful for nervous stomach and colon?
thank you very much.
@AhmadJangali Hello there and yes this is exactly what this does although it does so by tightening the diaphragm muscle rather than the actual valve. Keen to hear back on how you go❤️ 🙏
How does ab breathing ex. help with tightening esophageal spincter muscle
Hi there, abdominal breathing has the effect of training the diaphragm muscle. This muscle is the muscle through which stomach contents pass. Diaphragmatic breathing also has the effect of promoting food movement out of the stomach and into the small bowel. It can also assist with relaxation prior to eating and aid digestion in this way too. I hope this information is helpful. Best wishes🙏
I have just come across your channel. Will this excise also help with burping? I had reflux surgery a few years ago, and since then, I have developed excessive symptoms of burping immediately after the surgery. Any advice?🙏
I recommend a great start is to research low Hydrochloric stomach acid levels and how it relates to bacterial growth and subsequent gas issues.
@jennyakoto1555 Thanks for your message. This is something you need to discuss with your doctor as there are a number of possible causes of excessive burping. Doing the diaphragmatic breathing exercises can only benefit, not harm.
Hi. Did u do an endoscopy?
@@audrenaduhaney8409 yes I have! Thank you.
Thankyou ❤
Is there any exercise for bloating.
This!
There are some. She has a video has after hysterectomy. Would live some different ones too
In your first video on reflux, you instructed a 2nd exercise with the ribs and also resisted breathing. Do you not find that should continue?
@candacenagle505 Hi, they great question. Yes, these two different forms of research I've referred to the second in the first video, mistake in the first video on reflux. The study was actually performed doing resistance exercises with the ribs. If you find this beneficial by all means you may continue with this video. In more recent research, Finding that simply with the deep breathing exercise without resistance is beneficial for some people with reflux. So I think it really depends on which one you're finding the most effective. I posted this one because it's much easier to understand and because the research is more recent. So definitely the deep breathing and with or without the resistance exercise on top of that. That can be your choice, depending on which one works best for you. I really hope this information helps you please let me know how you go. I look forward to hearing from you again. 🙏 💖
💙🕊
So much for gravity. Water now runs uphill
Thank you so much. I am so grateful And I pray that God continues to bless you I really appreciate you Dr Emovon on UA-cam for restoring my health, for giving me a permanent cure to my acid reflux disease......
Adam stuck in bicycle traffic???
Hi, Michelle. Thank you for your advice. I'm afraid the next video that comes up isn't one of yours but someone totally different. Are the exercises you demonstrated in this video still applicable?ua-cam.com/video/XUty6UI8RsE/v-deo.html
Acid reflux is actually a lack of acid, causing air to back up and push up into the stomach and esophagus
That did t make sense...
@@metalambros3076 headass
Are you sure?
None of this will work if you eat too much and/or you are overweight. The other issue is posture, posture while eating and afterwards. Sit up to the table to eat with your feet under the chair, then after your meal don't slump in a chair.
For me it didn't stop my reflux. I had LPR which is much tricker than normal GERD but I still did these exercises to calm myself down during flare ups.
@YuruCampSupermacy yes agreed, deep breathing exercises are definitely helpful for calming down, especially inhaling via the nose (activates the parasympathetic nervous system also involved in digestion)