Beat Stomach Bloat

Beat Stomach Bloat

Supine Spinal Twist:

    • Lie on your back, hug your knees in, then let them fall to one side while extending your opposite arm out and turning your head in the opposite direction. 
    • Hold for several breaths, then return to the center and switch to the other side.
    • Repeat 3-4x.

 

Self-Massage (I Love You):

    • While lying on your back, start on the lower right side of your abdomen, just inside your hip bone. Using gentle, circular motions, move upward along the right side toward your ribs (“I”).
    • Then massage across the top of your belly, just under the rib cage, from right to left (“L”).
    • Finally, work down the left side of your abdomen, from under the ribs toward the left hip bone (“U”).
    • Repeat 2-3x

 

Side Release Breath Massage

  • Lie comfortably on your side, knees slightly bent, and place a pillow under your head for support.
  • Place your top hand gently on the side of your abdomen. Inhale slowly through your nose, hold for 3 seconds, then exhale fully through your nose. Repeat this cycle 3 times to relax your belly.
  • On the next exhale, use your top hand to apply light, steady pressure to the side of your abdomen. Allow the tissue to soften under your hand as you continue slow, deep breathing.
  • Hold the pressure for 2–3 breaths, then release. Repeat 2–3 times or as comfortable.

 

Gamer Changer: Taking slow, intentional breaths shifts me into a calmer state, which is critical because stress is one of my biggest bloating triggers.

The Mind-Body Connection

One thing I’ve learned is that bloating isn’t always just about food; it’s also about the nervous system. Stress, lack of sleep, and even rushing through meals can all affect digestion. 

Not only does self-massage and targeted movement provide physical relief, but the breathing and mindfulness also quiet my nervous system. By downshifting from “fight or flight” into “rest and digest,” my body is better able to process food and move things along.

Reminder: Lymphatic Drainage is an excellent way to reduce bloat and stress! Book Today. 

 

Final Thoughts

Bloating can feel overwhelming, but it doesn’t have to control your time. While I still have days where it sneaks up on me, I’ve found that sequence is the most reliable tool in my toolbox. The combination of movement, breath, and mindfulness doesn’t just help my stomach, it helps me reset my entire system.

If you’ve been struggling with bloating, this sequence may help. Remember, the goal isn’t perfection, it’s relief, balance, and learning how to support your body in the moments it needs it most. As time passes, you’ll instinctively incorporate it into your self-care routine. Stay Consistent. 

 

Until Next Time!

 

– Dana

P.S. Here’s a post about Stress Management