Welcome,
I'm Dr.
Kim.
This practice is a gentle,
Simple breath work designed to help calm your digestive system by soothing your nervous system and encouraging deep relaxation.
Whether you're feeling bloated,
Constipated,
Stressed,
Or just want to support your digestion naturally,
This breath work can help you connect to your body and invite in ease.
Our digestion isn't just about what we eat,
It's deeply connected to how our nervous system functions.
When we're stressed or anxious,
Our body shifts into fight or flight mode,
Which can slow down or disrupt digestion.
The digestive organs receive less blood flow and digestive secretions decrease,
Leading to discomfort.
By using breath work to activate your parasympathetic nervous system,
Often called the rest and digest system,
We encourage our bodies to shift into a state that supports healthy digestion,
Reducing tension,
And improving gut function.
The diaphragm,
The large muscle beneath your lungs,
Plays a key role in this process.
When you breathe deeply into your belly,
Your diaphragm moves down,
Gently massaging your stomach,
Intestines,
And other digestive organs,
Stimulating movement and circulation.
Also,
The vagus nerve,
Which runs from your brainstem down to your abdomen,
Is a major pathway that links your brain and gut.
Slow,
Deep breathing stimulates this nerve,
Helping to regulate digestion and calm inflammation.
Let's begin.
Find a safe,
Quiet space and dim your lights.
Lie down comfortably on your back.
Bend your knees and place your feet hip width apart.
You can use a pillow if this feels more comfortable for your neck.
Close your eyes.
Allow your body to sink down into the surface beneath you.
Bring your awareness to your natural breath.
Simply notice the flow of air moving in and out of your nose.
Now place both hands gently on your belly.
Feel the warmth of your hands and the gentle rise and fall of your tummy.
With each inhale,
Visualize your breath as a warm wave flowing down into your belly,
Expanding your abdomen like a balloon,
Slowly filling with air.
Allow your hands to be lifted up to the ceiling with each breath.
Enjoy this breath awareness,
Sending energy and calmness deep into your digestive organs,
Your stomach,
Intestines and reproductive organs.
Relax.
Start to release any tension,
Discomfort or tightness from your belly.
With every exhale,
Feel your abdomen soften even more,
Melting away stress like a gentle wave receding back out.
Now you are going to breathe to my cues.
We are going to do the four six breath.
You will inhale for four counts and exhale for six.
Follow my voice.
Let's begin.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Five.
Six.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Five.
Six.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Five.
Six.
Continue counting in your head and breathing.
Notice how your mind is completely clear.
All that remains is your breath.
With each inhale,
Send energy and light into your digestive system.
With each exhale,
Soften your belly completely,
Releasing all tension.
Last breath.
And allow your breath to return to its natural rhythm.
Notice how your belly feels softer,
Lighter,
More relaxed.
Take a moment to thank yourself for this loving care you've given your body.
Allow yourself to smile.
If you found this practice helpful,
I invite you to explore my full course called Mind-Gut Connection.
Improve your digestion naturally.
In this course,
You'll discover deeper breathwork,
Movement,
And mindset tools to transform your digestion and cultivate a truly balanced mind and gut connection.
This course is one of my most popular courses on Insight Time.
It has helped close to 1,
000 students with their digestion.
Thank you again for taking this time for yourself today.
Repeat this practice as often as you need.
I'm Dr.
Kim.
See you on here tomorrow.
