The human intestine is not only the organ of digestion, it is often discussed as the “second brain.” Recent research has highlighted a fascinating link between gut health and mental health, proving there is a relationship between our brain and our digestive tracts. An unlikely but effective tool to strengthen this connection? Meditation.

In this article we will look at how meditation can influence gut health, the science behind the mind-gut connection, and how developing a mindfulness practice may benefit you.

The Gut-Brain Connection: What You Should Know

The gut-brain axis is the pathway of communication between your gut, or digestive system, and your brain, or central nervous system. The coordination occurs in both directions, utilizing numerous chemical messengers: especially neurotransmitters, such as serotonin and dopamine, that help regulate emotions, immune responses, digestion, and many other functions of the body.

Serotonin, or the “feel-good” hormone, is manufactured in the gastrointestinal tract with around ninety percent produced by the gut! So why is this important? Because excessive stress and anxiety will affect this complexly maintained system, often manifested by some form of bloating, constipation, or irritation – irritable bowel syndrome. This is typically the stage one where meditation be start to beneficially intervene as an alternative to other, more invasive approaches to treatment.

How Meditation Affects Digestive Health

Alleviates the digestive discomfort of stress

Stress can trigger the body’s fight-or-flight response by de-prioritizing blood flow to the digestive organs. Over time, this can lead to inflammation and discomfort. Meditation is probably the quickest way to turn off the autonomic nervous system and bring down cortisol levels and put the body into a relax mode, where the gut is at its best.

The evidence for mindfulness to lessen the overall symptoms of IBS (and indigestion) is very encouraging. This indicates a significant change to the stress response processes that cause the symptoms in the first place.

Aids Gut Health by Modulating the Nervous System

Meditation activates the parasympathetic nervous system. This is the “rest and digest” state. Activation promotes digestive functions, including: increasing enzyme production, stimulating peristalsis (the movement of the food through the digestive tract), and increase nutrient absorption.

Regulates Gut Microbiome

Researchers are finding that the mental states we experience may change the make up of the gut bacteria. Stressful and negative emotional experiences usually decrease microbial diversity while relaxation, and positive mental states promote a healthier ecosystem in the gut.

While there may still be some ongoing research, mindfulness interventions have shown to promote behaviors that assist in improving microbiota balance – such as better sleep, less sugar cravings and better eating – all of which can help your gut.

Promotes Mindful Eating

Through mindfulness meditation, it is instinctual to pick up an awareness of food and eating, which can lessen emotional eating or binge eating – and, unfortunately, both of these can hinder gut health. When you are experiencing food, there is less chance of eating quickly through your food. You chew better, maintain better pacing during eating, and eat better foods, which optimize digestion, and decreases gastrointestinal discomfort.

This is a devalued yet important benefit of meditation, particularly for people who are focused on enhancing their mental clarity and minimizing their digestive discomfort.

Easy Meditation Practices for Gut Health

You don’t have to be a Yogi in order to reap rewards. Here are some easy ways to support gut health:

Breath awareness meditation – Get comfortable in a position (sitting in a chair or lying down) and observe your breath for 5-10 minutes. Breathe in through your nose and out through your mouth.

Body scan meditation – Move your awareness and focus to each area of your body, starting from you toes and moving all the way up to the crown of your head. This is especially useful for releasing the tension often found in the abdomen and lower back, two common places for digestive distress.

Loving-Kindness meditation – You may envision a feeling of gratitude washing over your body. Loving-Kindness meditation may help reduce stress responses and can help with reducing inflammation that can affect the gut.

Meditations for Digestive Health – There are numerous apps that have sessions on gut health, to help you with your practice, and contain elements of affirmation, visualization, and breath exercises all of which can help rest the digestive tract.

Building in a Routine

To truly gain an impact for digestion and mental health, it is important that you are consistent. Aim to:

• Meditate for 10 minutes at least every day.
• Practice mindful eating at one meal every day.
• Mediate alongside good lifestyle habits like a diet that is high in fiber, hydration, and physical activity.

You may not experience changes immediately, but overtime you body’s will change — in both your mind and your stomach.

Final Thoughts

The connection between meditation and gut health demonstrates just how closely tied our mental systems and physical systems are to one another. In addition to diet, hydration, and probiotics, building mindfulness into your every day can help eliminate the majority of the mental triggers we mainly forget about in relation to digestive issues.

Whether you’re trying to reduce bloating, manage IBS, or just feel like you are more in-tune with your body, the benefits of meditation go well beyond peace — they may just start in your gut.