Durch Dr Anne Therese Bernadette Laudato, MD

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Published on Juli 21, 2025

Digestive issues are not just about what you eat. New research shows that how you feel especially when it comes to stress can significantly affect your digestion. If you’ve ever felt bloated before a big event or had “butterflies” in your stomach during stress, you’ve experienced the gut-brain connection firsthand.

But what does the science say about this link? And more importantly, what can we do to support digestion by improving our nervous system balance?

Let’s explore how calming your nervous system could be the key to settling your stomach.

Your Second Brain: Understanding the Gut-Nervous System Link

Scientists have long referred to the gut as the body’s “second brain.” That’s because the gut has its own vast network of neurons about 100 million of them called the enteric nervous system. This system works closely with the brain through a communication superhighway called the vagus nerve.

The vagus nerve is a major part of the parasympathetic nervous system, which helps your body “rest and digest.” When it’s active, your heart rate slows, your breathing deepens, and digestion kicks into gear. But under stress, your body shifts into “fight or flight” mode, powered by the sympathetic nervous system and digestion gets put on hold.

This is why chronic stress can make you feel bloated, constipated, or plagued by stomach cramps. Over time, it can even disrupt the delicate balance of bacteria in your gut, leading to longer-term digestive problems.

The Role of the Vagus Nerve in Digestion

The vagus nerve runs from your brainstem down through your chest and into your abdomen. Along the way, it branches out to almost every major organ including your digestive tract.

When the vagus nerve is well-functioning, it signals your stomach to produce acid, tells your intestines to move food along, and helps reduce inflammation. It also plays a major role in helping your body absorb nutrients and regulate appetite.

Recent studies have shown that stimulating the vagus nerve can reduce symptoms of irritable gut and help regulate digestion more effectively (Bonaz et al., 2023). This process called vagal tone refers to how active and responsive the vagus nerve is. Higher vagal tone is associated with better digestion, a calmer mood, and improved immune function.

Signs Your Parasympathetic Nervous System Needs Support

When the parasympathetic nervous system is underactive, your body may stay in a chronic state of alert. This can lead to:

Persistent bloating or indigestion
Acid reflux
Irregular bowel movements
Fatigue after meals
Poor appetite or overeating
Schlafprobleme

Sound familiar? You’re not alone. A 2022 review in Neurogastroenterology and Motility found that dysfunction in vagus nerve activity is common among people with functional gut disorders even if standard lab results are normal.

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5 Simple Ways to Activate the Parasympathetic Nervous System

The good news: supporting your parasympathetic nervous system doesn’t require a prescription. Here are five research-backed ways to improve vagal tone and ease digestion naturally.

1. Slow, Deep Breathing

Deep belly breathing especially when exhaling slowly directly stimulates the vagus nerve. Aim for 6–8 breaths per minute. A study published in Frontiers in Psychology (2021) found this technique reduced digestive symptoms in people with irritable gut.

2. Cold Water Exposure

Brief exposure to cold like a splash of cold water on the face or a 30-second cold rinse after a warm shower can increase vagal activity. It’s a quick, safe way to reset your nervous system.

3. Gentle Movement After Meals

A light walk after eating helps with digestion and lowers stress hormones. It also encourages gut motility and has been shown to reduce post-meal bloating.

4. Humming or Singing

These activities stimulate the vagus nerve through vibration in the vocal cords. Plus, they reduce stress, which improves both mood and digestion.

5. Mindful Meals

Chew slowly, avoid distractions like phones, and truly taste your food. Mindful eating increases digestive enzyme release and helps your gut do its job more efficiently.

A Holistic View of Digestive Health

Digestive discomfort isn’t just a food problem it’s a nervous system issue. That’s why many people with seemingly unrelated conditions (like trauma, burnout, or anxiety) also report chronic gut issues.

A growing body of research supports an approach that combines gut care with nervous system regulation. In one 2023 study from The American Journal of Gastroenterology, participants who practiced daily vagus-activating habits saw significant reductions in bloating, stomach discomfort, and irregularity within just four weeks without changing their diets.

Supporting your parasympathetic system means taking a whole-body approach to wellness. It’s not only about what goes into your stomach it’s also about how you feel, how you breathe, and how your body rests.

Medizinischer Haftungsausschluss: Dieser Artikel wurde von einem zugelassenen Arzt verfasst und dient ausschließlich allgemeinen Informationszwecken. Es ersetzt keine personalisierte medizinische Beratung, Diagnose oder Behandlung. Bei Fragen zu einer Erkrankung oder Gesundheitszielen sollten Leser stets die Beratung eines qualifizierten Gesundheitsdienstleisters in Anspruch nehmen. Ignorieren oder verzögern Sie niemals die Einholung ärztlichen Rates auf der Grundlage der hier präsentierten Informationen.