Day 16
How Stress Impacts Your Gut Health
Your gut and brain communicate bidirectionally through the gut-brain axis, primarily via the vagus nerve, which is the main channel of the parasympathetic nervous system (PNS) (Bonaz et al., 2018).
Today We Will Learn:
- How different nervous system states (hyperarousal, hypoarousal, and regulation) impact digestion.
- The role of the gut-brain axis in digestive function and stress adaptation.
- How chronic dysregulation contributes to gut conditions, including leaky gut syndrome.
- How breathwork, specifically 4-6 diaphragmatic breathing, supports digestive health.
Nervous System States & Gut Health
Your gut function is influenced by your nervous system state.
Here’s how each affects digestion:
ACTIVATED
Hyperarousal (Fight/Flight - SNS)
- Increased stress hormones (cortisol, adrenaline, norepinephrine) divert energy away from digestion.
- Blood flow is redirected away from the gut, slowing motility and enzyme production.
- High cortisol reduces stomach acid and enzyme secretion, leading to acid reflux, bloating, and indigestion (Mayer et al., 2011).
- Chronic hyperarousal increases gut inflammation, which contributes to IBS, food sensitivities, and dysbiosis (microbiome imbalance) (Pellissier & Bonaz, 2017).
Common Gut Symptoms in ACTIVATED State
- Acid reflux / heartburn
- Bloating and gas
- IBS-like symptoms (diarrhea or constipation)
- Increased gut inflammation
Shutdown
Hypoarousal
(Freeze/Fawn - DVC)
- Decreased gut motility, causing constipation, bloating, and sluggish digestion.
- Lower stomach acid production results in poor nutrient absorption, leading to fatigue and nutrient deficiencies.
- Gut inflammation increases, worsening leaky gut, dysbiosis, and immune dysfunction (Kelly et al., 2015).
Common Gut Symptoms in SHUTDOWN State
- Chronic constipation
- Low stomach acid (slow digestion, nutrient malabsorption)
- Increased gut permeability (leaky gut)
- Poor gut microbiome diversity
CONNECTED
Ventral Vagal (Safe/Social - PNS)
- Ventral vagal activation optimises gut function. This is the nervous system’s regulated state, where digestion operates smoothly.
- The vagus nerve stimulates digestive enzymes and stomach acid secretion, ensuring proper nutrient breakdown and absorption.
- Gut motility remains steady, preventing bloating and constipation.
- Microbiome health is maintained, reducing inflammation and supporting immune function (Bonaz et al., 2018).
Common Gut Benefits in CONNECTED State
- Efficient digestion and nutrient absorption
- Reduced inflammation and balanced gut microbiome
- Smooth bowel movements (regular motility)
- Increased gut-brain communication for optimal digestion
Chronic Dysregulation & Leaky Gut Syndrome
The gut lining is made up of tight junctions, which act as gatekeepers, controlling what enters the bloodstream. Chronic stress and inflammation weaken these tight junctions, increasing intestinal permeability, a condition known as leaky gut syndrome (Fasano, 2012).
Chronic stress (SNS activation) weakens tight junctions in the gut lining.
DVC shutdown reduces stomach acid and enzyme secretion, impairing digestion and gut lining repair.
Microbiome imbalance worsens intestinal permeability, increasing the risk of IBS, IBD, and autoimmune conditions (Kelly et al., 2015).
Other contributory factors to consider include:
Diet
Excess processed foods, sugar, alcohol, and gluten can damage intestinal lining (De Santis et al., 2015).
Environmental Toxins
Pesticides, heavy metals, and pollutants contribute to gut permeability (Martínez-Maqueda et al., 2015).
LEAKY GUT SYNDROME & LONG-TERM HEALTH
Leaky gut is associated with a wide range of chronic diseases due to its ability to induce persistent inflammation and immune dysfunction.
Some examples include:
Irritable Bowel Syndrome (IBS)
Linked to stress, vagal dysfunction, and increased gut permeability (Pellissier & Bonaz, 2017).
Chronic inflammation
Exacerbated by immune activation in response to gut permeability.
Autoimmune disorders
Research links increased intestinal permeability to conditions like rheumatoid arthritis and inflammatory bowel disease (Kelly et al., 2015).
Breathwork for Gut Health: Activating the Vagus Nerve
The vagus nerve, particularly the ventral vagal branch, is responsible for stimulating digestion by
Improves Oxygen Efficiency
Enhances oxygen-carbon dioxide balance, reducing stress on the respiratory system (Telles et al., 2013).
Enhancing gut motility
the movement of food through the intestines.
Regulating stomach acid and enzyme production for efficient digestion
Breathwork stimulates the vagus nerve, restoring optimal digestive function.
Day 16 Breathwork
4-6 Diaphragmatic Breathing
What is 4-6 Diaphragmatic Breathing?
A simple exercise of controlled diaphragmatic breathing which can be done any time of the day and involves breathing deeply into the belly.
- A breath technique designed to extend the exhale, engaging the parasympathetic nervous system (PNS).
- Activates the vagus nerve, improving digestion and reducing inflammation.
- Enhances gut-brain communication, allowing the digestive system to function optimally.
Supporting digestion, reducing gut-related stress and increasing vagal tone.
Practical Applications: When to Use 4-6 Breathing for Gut Health
- Before Meals → Enhances digestion by activating the PNS (rest-and-digest state).
- After Stressful Moments → Reduces gut tension and inflammation.
- Before Sleep → Promotes overnight gut repair by improving vagal tone.
We’ll look a further practical applications for all breathwrok techniques in tomorrow’s session.
Key Takeaways
- The gut-brain axis regulates digestion through the vagus nerve.
- A chronic stress response disrupts digestion.
- Diaphragmatic breathing enhances vagal tone, improving gut function and reducing bloating.
- Practicing 4-6 breathing before meals and during stress supports long-term digestive health.