The US has some of the highest rates of gut and digestive health concerns in the world, but don’t let those statistics give you heartburn. Instead of popping an antacid the next time you feel bloated, gassy, or uncomfortable after a meal, research suggests a healthier, more holistic approach: movement and breath for long-term gut health.

The gut-body connection: why movement and breath matter

“I often work with patients who struggle with issues like constipation or sluggish digestion,” says nurse practitioner Jung Baccam. “One often overlooked tool is gentle, mindful movement. Moving your body actually helps ‘wake up’ your digestive system.”

This is due to peristalsis, which is “the wave-like contractions that move food through your digestive tract,” explains functional medicine expert Jabe Brown. Brown notes how exercise and movement stimulate this process, “giving your gut a nudge.” 

Breathing influences digestion and gut health, too. For instance, stress puts your body into fight-or-flight mode and can slow or even stop the digestion process. Intentional breathwork helps balance your mood and reduce stress, and improves digestion, whether stressed or not.

“Slow, intentional breathing activates the parasympathetic nervous system, which governs your so-called ‘rest and digest’ functions,” says Brown. 

Combined, gentle movement keeps things moving (pun intended) and goes hand in hand with breathing for a healthier, happier gut. 

“This is not just theoretical,” says Brown, pointing to studies on inflammatory bowel disease as a prime example. Patients who practiced breath-coordinated movement showed improved digestion, significant reductions in symptoms, and a drop in inflammatory markers. 

Daily rituals: gentle consistency over intensity

We’re not talking about an intense weightlifting session in the gym. In fact, very strenuous exercise can have a temporarily negative effect on your digestion.

“Your digestive system thrives on rhythm and regulation,” says Carli Wheatley, a certified nutritionist and lymphatic system therapist. “Gentle, mindful movement, like walking, stretching, or breath-led practices, supports both by activating the parasympathetic nervous system, which governs rest, digestion, and repair. This is where real healing happens.”

For breath-led movements, she recommends habits like diaphragmatic breathing or yoga.

You want to wake up your gut “without overstimulating it,” she warns. “It’s not about intense workouts; it’s about circulation, oxygenation, and nervous system balance.”

Timing matters: when to move for better digestion

Rise and shine? More like rise and move. “Gentle movement after you wake, like simple stretching, helps to stimulate a morning emptying (bowel movement),” says Nichole Dandrea-Russert, MS, RDN. 

Then, after each meal, do some light aerobics, such as a 10-to-15-minute walk around the block. Finally, take time to reset your nervous system at the end of the day.

“In the evening, do a gentle wind-down yoga and breathwork routine,” recommends Dandrea-Russert, noting wide-ranging research showing yoga’s relationship to your gut-brain axis and yoga’s ability to address gastrointestinal issues, like inflammatory bowel disease and chronic pancreatitis. “Consider digestion-specific yoga postures, such as wind-releasing pose; a gentle twist; or diaphragmatic breathing.”

Supporting your digestion doesn’t require drastic change, just small, intentional movements that you can start trying today. Your gut will thank you tomorrow.

This article originally appeared on alive.com as “Move to Digest.”