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 practised breath-coordinated movement showed improved digestion, significant reductions in symptoms, and a drop in inflammatory markers.
Benefits beyond digestion
Exercise has been shown to help with a range of gut concerns, such as irritable bowel syndrome and colorectal cancer. It even influences your gut bacteria and your gut permeability (otherwise known as leaky gut).
Daily rituals: gentle consistency over intensity
We’re not talking about the Ironman or 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 its ability to address gastrointestinal issues. “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.
Everybody poops: what yours says about your body
Don’t be nervous. Let’s take a quick peek at bowel balance.
Check your frequency
Some people poop three times a day. Some just three times a week (anything less than that is medically defined as constipation). What’s more important is consistency: sudden changes in frequency or timing may mean your gut needs a little love.
Look at its colour and shape
Typically, a healthy bowel movement should be brown (although your diet can influence this), easy to pass, cylindrical, and firm. Loose stools or very hard stools may mean you need more fibre in your diet. “I recommend psyllium husk for additional fibre,” says functional medicine expert Jabe Brown, “plus magnesium for those prone to constipation.”
Get extra gut support
Probiotics should be your first go-to, according to nurse practitioner Jung Baccam. Some of the best probiotic strains for digestion include Lactobacillus or Bifidobacterium. She also recommends digestive enzymes if you experience gas or bloating, L-glutamine to support your gut bacteria and protect against a leaky gut, and herbal teas like ginger or peppermint if you’re feeling uncomfortable or crampy.
This article was originally published in the November 2025 issue of alive magazine.
