Gastroenterology

| 29 August 2025

How Stress Impacts Your Digestion and Gut Health?

Stress can have a major impact on your digestion and gut health. When you're stressed, the body releases hormones like cortisol and adrenaline, which can slow down digestion and lead to issues like indigestion and bloating. It can also disrupt the balance of gut bacteria and increase intestinal permeability, leading to inflammation and digestive problems. What's really interesting is the connection between the gut and brain. There's a network called the gut-brain axis, and it involves your gut, brain, nervous system, and even your gut bacteria. When you're stressed, all these systems can get thrown off balance, affecting your mood, emotions, and digestion.

What is gut-brain axis? 

The gut-brain axis refers to the bidirectional communication between the gut and the brain. It involves complex interactions between the central nervous system (CNS), the enteric nervous system (ENS) located in the gastrointestinal tract, the endocrine system, the immune system, and the gut microbiota. This communication network plays a crucial role in regulating various physiological processes, including mindful eating, metabolism, and emotional well-being.

The enteric nervous system (ENS), often referred to as the "second brain," consists of millions of neurons embedded in the walls of the intestines. These neurons communicate with the central nervous system through neurotransmitters, such as serotonin, influencing mood and emotions. Additionally, the gut microbiota, which consists of trillions of microorganisms residing in the gut, also play a vital role in this axis by producing neurotransmitters and metabolites that can affect brain function and behavior.

The gut-brain axis is significant as it highlights the intricate connection between the gut and the brain, showing how factors such as stress, diet, and gut health can influence emotional well-being and vice versa.

How meditation Help Digestion? 

Meditation, especially mindful eating meditation, can indeed support digestion. When you're stressed, it can have a big impact on your digestion and gut health. Before embarking on a meditation regimen, it's crucial to understand three important aspects:

• Stress and Digestion: Meditation directly addresses stress and anxiety issues, which significantly impact biological processes, especially digestion. When stressed, the body prioritizes survival responses over regular functions such as digestion. This can lead to various digestive issues, including inflammation, acid reflux, ulcers, and food allergies. Through eating meditation, the body and mind are calmed, allowing for deep relaxation, which can lead to improvement in overall digestion.
• Breathing and Concentration Techniques: Meditation practices typically involve deep breathing and spiritual concentration, providing substantial benefits for digestion. Enhanced oxygen levels in the blood and improved circulation throughout the digestive tract, particularly in the stomach and intestines, can facilitate digestion. Additionally, repeated eating meditation sessions can gradually make the digestive system increasingly efficient, offering both immediate relief and long-term solutions.
• Mindfulness and Dietary Choices: Meditation can alter the state of mind that leads to overeating or poor dietary choices, often linked to deep-seated emotional conflicts. Stress and anxiety, when left unresolved, can drive individuals to overeat as a means of temporary escape. By integrating meditation into your routine, it's possible to gradually address and peel away these emotional issues, leading to a reduced urge to make harmful dietary choices that impact digestion negatively.

What is Mindful Eating Meditation?

Mindful eating meditation is the practice of bringing full attention and awareness to the experience of eating. The key aspects include:

• Engaging the Senses: Slow down and pay attention to the sight, smell, texture, and taste of the food. Notice the colors, aromas, and sensations as you chew and swallow.
• Avoiding Distractions: Eat without the TV, computer, or other distractions so you can fully focus on the eating experience.
• Listening to Hunger Cues: Tune into your body's signals of hunger and fullness, and stop eating when you feel satisfied, not overly full.
• Cultivating Gratitude: Reflect on where the food came from and all the work that went into producing it.
• Being Non-Judgmental: Approach eating with self-compassion, without guilt or harsh self-criticism.

The benefits of mindful eating include a more positive relationship with food, healthier eating habits, and greater enjoyment and appreciation of meals.

Related: Healthy Eating: Tips for Making Nutritious Choices Every Day

How to Start Meditation for Gut Health

An effective and simple technique to start meditating is by focusing on your pulse. This technique of meditation for mindful eating is drawn from expert Yoga teachings and is suitable for beginners as well as experienced practitioners:

• Position Yourself: Sit comfortably on the ground with your legs crossed or on a chair with your back as straight as possible.
• Eye Position: Close your eyes slightly and focus on the space between your eyebrows, known as the "third eye".
• Mantra: Repeat the mantra "Sat Nam" silently. This phrase translates to "truth is my name" and can help anchor your mind during meditation.
• Hand Positioning (Mudra): Place the fingers of your right hand on your left wrist and find your pulse. Keep your fingers straight, gently pressing down on your wrist to feel your pulse through each finger.
• Breathing: Sync your breathing with your pulse. As you feel each heartbeat, silently repeat the "Sat Nam" mantra in your mind.
• Duration: Beginners can start with about three minutes of this practice. Intermediate practitioners may extend it to 11 minutes, and expert practitioners can aim for 31 minutes.
• Benefits: Practicing this meditation technique daily can help improve focus, intuition, and overall calmness. Over time, you may notice positive effects on various physical functions, including improved digestion.

This technique is simple, effective, and can be practiced anywhere at any time, even for just a minute to experience its benefits.