Breathe Better, Feel Better: The Gut-Health Benefits of Mindfulness

In our fast-paced lives, it’s easy to overlook the power of something as simple as breathing. Yet mindful breathing and daily moments of stillness can be transformative—not just for your mind, but for your gut health too.

When we’re stressed, our body switches into “fight or flight” mode, sending blood away from the digestive system and slowing gut function. Over time, this can lead to symptoms like bloating, constipation, or inflammation. Mindfulness and deep breathing help shift us into “rest and digest” mode—activating the parasympathetic nervous system so your gut can do what it’s designed to do.

How Mindfulness Supports Your Gut:

• Reduces inflammation and stress hormones - Mindfulness‑based interventions lower systemic markers of inflammation (e.g., C‑reactive protein) and the stress hormone cortisol. Thomas J. Dunn & Mirena Dimolareva’s meta‑analysis found that mindfulness-based techniques (including meditation) significantly reduced pro‑inflammatory cytokines across 30 RCTs. Clinical Psychology Review. 2022; 95: 102171.

  
  

• Improves digestion via the vagus nerve - Deep, diaphragmatic breathing stimulates the vagus nerve—your gut-brain superhighway—helping regulate digestion, motility, and enzyme production. Laurence M. Thayer & Julian F. Sternberg review the anti‑inflammatory role of vagal modulation in Frontiers in Neuroscience. 2018; 12: 49. https://doi.org/10.3389/fnins.2018.00049 

  
  

• Strengthens the gut-brain connection - Mindfulness strengthens communication between the gut and the brain, helping regulate emotions and digestive symptoms.

  
  

• Alleviates IBS and digestive symptoms - Mindfulness‑based stress reduction (MBSR) has been shown to improve pain, bloating, and overall quality of life in IBS patients. Gaylord et al. conducted an RCT in adults with IBS and found significant reductions in pain severity and anxiety after an 8‑week mindfulness practice. American Journal of Gastroenterology. 2011; 106(9): 1678–1688. PMID: 21712395

Try This Simple Practice Now

Take 2 minutes now:

1. Sit comfortably and close your eyes.

2. Place one hand on your belly.

3. Inhale through your nose for a slow count of 4—you shouldn’t feel your abdomen rise if you are using your diaphragm muscles to breathe.

4. Pause for 4 counts.

5. Exhale through your mouth for 6 counts.

6. Repeat 6–8 times, noticing how your body relaxes.

Small mindful moments, practiced consistently, can create real shifts in your gut health. Sometimes, healing begins with just one breath.

Ready to Learn More About Creating Space & Mindfulness?

Click here to listen to episode 7 of The Thrive Forward Podcast: Creating Space for Yourself: The Science of Rest, Breathwork & Recharging where we delve into this important topic further and provide practical strategies.

Vanessa Vanderhoek is a integrative & functional medicine nutritionist specialising in the gut microbiome, biochemistry and nutrigenomics. She helps people to regain their health by taking a “food as medicine” approach that's unique to their body. Vanessa is based in Australia and has clients around the world. Book an appointment online by clicking here.