Did you know that your gut is the engine that powers your body? It is responsible for absorbing nutrients, processing food, and eliminating toxins.

However, due to stress, poor diet, and other lifestyle factors, our gut health can become compromised, leading to a host of issues such as indigestion, constipation, and even chronic disease. Here are three simple SOS movements that can help restore the health of your gut.

1. Diaphragmatic Breathing

When we breathe, our diaphragm (a dome-shaped muscle located just below our lungs) contracts and relaxes, pulling air into our lungs. However, most of us are shallow breathers and only use the top portion of our lungs.

This type of breathing can cause tension and stress in our body, including our gut.

Diaphragmatic breathing, also known as belly breathing, involves using our diaphragm to take deep, slow breaths. Here’s how to do it:.

1. Find a comfortable seated position or lie down on your back.
2. Place one hand on your chest and the other on your belly.
3. Take a deep breath in through your nose, feeling your belly expand. Your chest should not move.
4. Exhale slowly through your mouth, feeling your belly deflate.
5. Repeat for 5-10 minutes daily.

Diaphragmatic breathing can help reduce stress and anxiety, which can improve gut function. It also helps to stimulate the vagus nerve, which plays a critical role in gut-brain communication.

2. Cat-Cow Stretch

The cat-cow stretch is a gentle yoga movement that involves arching and rounding the spine. It helps to stretch the abdominal muscles, which can aid in digestion and relieve constipation.

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Here’s how to do it:.

1. Start on your hands and knees in a tabletop position, with your wrists directly underneath your shoulders and your knees under your hips.
2. As you inhale, arch your back and lift your head, dropping your belly towards the ground. This is the cow position.
3. As you exhale, round your spine and tuck your chin towards your chest, bringing your bellybutton towards your spine. This is the cat position.
4. Repeat for 5-10 rounds, moving with your breath.

The cat-cow stretch helps to stimulate the digestive organs and improve circulation to the gut. It can also help to relieve tension and stress in the back and neck.

3. Squatting

Squatting is a natural movement that our ancestors used to do regularly. However, in today’s society, we spend most of our time sitting, which can lead to poor posture and digestion.

Squatting can help to stretch the muscles of the hips and lower back, improving circulation and digestion.

Here’s how to do it:.

1. Stand with your feet shoulder-width apart.
2. Lower your body down into a squat position, keeping your feet flat on the ground.
3. If you can’t keep your feet flat, try placing a thin block or book under your heels.
4. Rest your elbows on your inner thighs and use your elbows to gently push your knees apart.
5. Hold the position for 1-2 minutes, breathing deeply.
6. To come out of the squat, place your hands on the ground and step back into a downward dog position, then slowly stand up.

Squatting can help to stimulate peristalsis, the involuntary muscle contractions that move food through the digestive system. It can also help to increase circulation to the gut and reduce bloating.

Conclusion

Your gut health is critical to your overall well-being. By incorporating these three simple movements into your daily routine, you can help to improve digestion, reduce stress, and restore the health of your gut.