The link between anxiety, tension and gut health

Breathwork, emotional release, and supplements for a healthy gut-brain

One thing Lyme disease and chronic illness teach us is where we hold tension in our bodies. Where you grip, you’re more likely to experience symptoms. Tight tissue restricts the circulation of blood and lymph. Bacteria, mold, viruses, fungi, toxins and other evils hide out in tight tissue, where our immune systems can’t wash them away as easily. Wherever bugs and toxins hide, we feel unwell. Unhealthy microbes and toxicity are, of course, the root cause of Lyme disease – but they can also trigger unhealthy gene variants that cause auto-immune disorders and other chronic illnesses. We could all benefit from the release of anxiety and tension, and the corresponding cleanse of tight tissue.

Self-awareness and relaxation

We can’t eliminate stress from our lives, and we can’t do away with our human tendency to tighten when stressed. The world is constantly changing, and not always in the directions we personally prefer, to put it mildly. What we can do is begin to notice how and where we hold tension, and consciously practice releasing. With practice, we can prevent chronic buildup of tight muscles, organs and tissue.

This practice is a world class education in self-awareness. Thanks to Lyme, I know I unconsciously carry stress in my belly. If something stressful happens to me (or even if my kids are nuts and it’s too loud at the dinner table) I can check-in, and sure enough, I am usually squeezing my stomach tight. I’m not alone in this – there is a direct link between the human limbic system, which governs the “fight or flight”, sympathetic nervous system response, and the gut – via the vagus nerve.

The gut-brain connection

The gut and the brain are pretty much inseparable. Both contain gazillions of neurons, and are exquisitely tuned to stress and to each other. The vagus nerve leads directly from the brain through the heart to the gut – linking and harmonizing digestion with relaxation.

Keeping our nervous systems in the “rest, digest, and heal” parasympathetic state (the opposite of fight or flight) requires relaxation around the solar plexus and belly. We can use awareness of our breath to encourage this kind of belly muscle release. When we breathe deeply, the abdomen naturally swells on the inhale, and softens on the exhale, soothing and relaxing all the muscles around the gut. Deep, diaphragmatic breathing in this way tells our whole nervous system that it’s safe to spend energy on digestion and healing. It also keeps food, toxins and pathogens moving through our digestive tract - down, out and away!

Diaphragmatic breathing practice

Here is a very simple breathing exercise to release tension from the diaphragm and abdomen. It will begin to relax your entire nervous system and your digestion. It will also massage your gut and improve motility. I teach it to just about all of my bodywork and movement clients.

Put your hands along your lower rib cage, where the bones end and your belly begins. Under your hands lies your diaphragm, the muscle that helps the lungs contract and expand with your breath. Allow your diaphragm to expand on your inhale, and contract as you exhale. Dare to grow a belly! Often the reason we hold here has to do with stress around body image.

Diaphragmatic breathing can take practice! It’s amazing how unconscious stress shuts down our ability to breathe deeply. Luckily, you can do this practice anywhere: in line for groceries, across the table from your family, in bed reading. Unless you are working out or lifting something heavy, this area should be soft and softly moving with your breath. This is the first and best way to encourage your body to heal.

Third chakra meditation

This practice is best done in bed before falling asleep, or just after waking. That super sleepy, almost dreaming mental state helps you drop into physical sensations, and sometimes to explore the reasons you’re holding tension in the first place.

Start with diaphragmatic breathing, as explained above. Lay a hand over your solar plexus. Feel the warmth of your hand as it penetrates your belly. Feel your breath rise and fall under your hand. You can softly move your hand if you like, or just rest it on your body.

Tune in to all the little sensations that come and go in your solar plexus, inviting deeper and deeper relaxation. Imagine your stomach itself softening and relaxing. You are mostly made of water. Water and energy. Let your mind rest in the easy, changing sensations.

In this dreamy state, memories or emotions may surface, as though from within your solar plexus. This is your third chakra, associated with identity, confidence, and personal power. Experiences of being criticized or put down, or fears surrounding your own worth or capability can be buried here.

I like to use mantras in this dreamy state, while continuing to practice diaphragmatic breathing, and watch how they resonate in my body. As an example, try “I am capable of healing 100%”. At first you may notice some tension in your third chakra as you repeat these words. The tension might reflect fear that in fact full healing is a ways off, and maybe hard to even imagine. It’s a great opportunity when we notice these deep fears held in our bodies! We aren’t stuck with them. As they become conscious, we can release them.

I practice by accepting that of course I have this fear. Anyone working hard to heal from chronic illness can probably relate. Then, after a while, I give my body permission to let the fear go. I watch the sensations as they change, and practice repeating the mantra. “I am capable of healing 100%.” After a while, the mantra begins to have a softening effect on my third chakra. I wait until my solar plexus feels expansive, tingly, full of good energy. This is the flow of blood, lymph and digestion. It’s what it feels like to release held tension, physical and emotional.

You can play around and create whatever mantra works for your mind and body. There is no right or wrong way, and any form of relaxation is beneficial. If you hear gurgling in your stomach as you practice, you are on the right track! This is a sign that your body is entering “rest, digest and heal” mode. Go with it.

If you need help, try listening to my Anxiety Relief Meditation as you practice. It will help you visualize the pathway of your vagus nerve, and will guide your brain, heart and gut toward deep rest.

Supplements to support relaxation and gut health

Beyond conscious practices of emotional self-care, there are some terrific supplements out there that support gut health and relaxation in the face of stress.

Here is an article I wrote for ProHealth on the benefits of Colostrum on gut health and immunity. I give colostrum to my son, and he does really well with it. It can help soothe leaky gut syndrome, get rid of pathogens, and strengthen the immune system. Be careful with colostrum, however, if you have an allergy to dairy. If you can’t tolerate dairy, try rotating quality probiotic supplements to support gut health instead.

My personal absolute favorite supplement for anxiety relief is ashwagandha. Shaklee makes a supplement called Stress Relief that I take every day, which blends ashwagandha with amino acids. I can feel the soothing effects in ten minutes. I often take one in the middle of the night to help with sleep.

Thank you so much for reading. Your belly holds the light of the Divine,

Shona

Sources:

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Wong EB, Mallet JF, Duarte J, Matar C, Ritz BW. Bovine colostrum enhances natural killer cell activity and immune response in a mouse model of influenza infection and mediates intestinal immunity through toll-like receptors 2 and 4. Nutr Res. 2014;34(4):318-325. doi:10.1016/j.nutres.2014.02.007

Ulfman LH, Leusen JHW, Savelkoul HFJ, Warner JO, van Neerven RJJ. Effects of Bovine Immunoglobulins on Immune Function, Allergy, and Infection. Front Nutr. 2018;5:52. Published 2018 Jun 22. doi:10.3389/fnut.2018.00052

Janusz M, Zabłocka A. Colostral proline-rich polypeptides–immunoregulatory properties and prospects of therapeutic use in Alzheimer’s disease. Curr Alzheimer Res. 2010;7(4):323-333. doi:10.2174/156720510791162377