Relax the stomach: you can do it with these exercises!

If you are stressed, it can affect your digestion. Stress can literally hit the stomach and intestines, affecting your general wellbeing as well. The consequences can be diarrhea, constipation, nausea, stomach pain, acid regurgitation, or heartburn. To prevent this, you should not only pay attention to your diet and sufficient exercise, but also to your psychological well-being.

In this article you will learn:

  • Which exercises can help you to relieve your stress and relax your stomach and intestines in a targeted manner
  • What home remedies you can use to soothe your stressed gastrointestinal tract
  • What medications to take when tension is affecting your digestion

Exercises helpful to relax your stomach and intestines


Proper breathing can help you relieve stress. This also affects your digestion . One breathing exercise that you can use for gastrointestinal complaints is the driver’s seat .

  1. Sit upright on the front edge of a chair.
  2. Now slowly let your body sag. Your forearms should rest gently on your thighs while your hands hang loosely. In this exercise, the back is slightly rounded, similar to the hunch of a cat. The weight that is normally carried by your rib cage is reduced by doing this. Your chest can expand and take in more air than you would in an upright position.
  3. Now inhale slowly for a few minutes through your nose and exhale again through your slightly open mouth.
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The abdominal breathing can help you to relax your gastrointestinal tract. The advantage of this exercise is that you can do it anytime, anywhere.

  1. Put your hands on your stomach in the stomach area.
  2. Take a deep breath and then exhale just as deeply. You should be able to feel that your abdominal wall is slowly rising and falling.
  3. With gentle pressure, you can let your hands circle a little on your stomach to increase the relaxing effect.
  4. Take about a minute to do this exercise.
  5. After a little break, you can repeat this process.
Ayurvedic exercises can calm your entire body and relieve stress.

Pranayama is an exercise that comes from Ayurveda, a health teaching from the Indian cultural area. Translated it means something like “science of life”. Pranayama is said to calm the entire body and relieve stress , which is also noticeable in your digestion.

  1. Take a seat in a chair or sit cross-legged on the floor. Take a few deep breaths into your stomach.
  2. Your head, shoulders, and hips should line up. To do this, sit up straight and keep your spine and head straight.
  3. Take your left thumb and use it to seal your left nostril. Now breathe in gently through your right nostril. After inhaling, take the ring finger of your left hand to close your right nostril and open your left nostril by lifting your thumb. Now you breathe out gently and slowly.
  4. Repeat the exercise, now covering your right nostril with your right thumb. Now you breathe in through your left nostril, close the left nostril with your ring finger, open the right nostril and slowly breathe out again.
  5. You should repeat this cycle four times on each side.
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Yoga has a general stress-relieving effect on your body and can therefore also have a calming effect on your gastrointestinal tract . You can do yoga alone at home, or you can attend a yoga class to learn exercises that suit you and your needs. It is important to have a certain regularity in the use of the exercises.


Autogenic training is a form of self-hypnosis that, when applied correctly, results in a relaxed state . You can bring about your relaxation solely through your thoughts and imagination, as in the case of the warmth exercise described below.

  1. Lie down in a comfortable position.
  2. Now imagine how your right arm is getting heavier and feel how it sinks deeper and deeper into the mattress.
  3. In the next step, you repeat the process with your left arm.
  4. Perform the same formula ( “My left / right leg is getting really heavy.” ) On each part of the body in turn until you have reached a state of complete relaxation.
  5. Enjoy the relaxation and calm that this exercise triggers in you for a moment.
  6. Then come back to the “now” by slowly beginning to move the individual body parts again, starting with your feet up to your head.
Yoga or a conscious abdominal breathing exercise can also help to relax.

These home remedies relax the stomach and intestines


If you have a stomach ache, a cup of chamomile or fennel, anise and caraway tea can help relieve your discomfort. If your stomach problems are caused by stress, you can also consume lavender tea. This has a relaxing effect on the entire body.

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Warmth can help relieve physical tension . If you have complaints in the gastrointestinal area, you can, for example, place a hot water bottle on the affected area or take a warm, relaxing bath.


Stress-related problems with the stomach and intestines can be treated with an abdominal massage . You can use these anytime, anywhere. However, you should be careful not to apply too much pressure on the stomach and intestines. The abdominal massage should feel good to you and not cause pain.

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Drugs that relax the stomach and intestines

If relaxation exercises and home remedies do not help you with your symptoms, you of course have the option of using medication that can alleviate your symptoms. Advice on which medication is right for you and your gastrointestinal problems can be obtained from the advice in your pharmacy .

Chamomile tea is a tried and tested skin remedy for stomach ache.

Relaxing the stomach and intestines: exercises, home remedies, and medication

Although there are no exercises that specifically relax your gastrointestinal tract, you can use stress-relieving methods such as autogenic training or breathing exercises to increase your general well-being. This also has a positive effect on your digestion.

You can also use home remedies to treat symptoms such as stomach pain, constipation, or heartburn. However, you should always have the cause of these complaints checked out by a doctor, because they can be both physical and psychosomatic.

If relaxation exercises or home remedies do not help you, you can, after consulting a doctor or pharmacist, resort to medication that can calm your stomach and intestines.

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