Why Relaxing at Mealtimes Might Be the Missing Link to Better Digestion
- 2 hours ago
- 3 min read
We spend so much time focusing on what to eat.
But very little time talking about how we eat.
If there is one time of the day to intentionally relax, let it be during your meals.
Because digestion does not happen well in fight-or-flight mode.
It happens in rest-and-digest mode.
Understanding the Nervous System and Digestion
Your body runs on two main branches of the autonomic nervous system:
Sympathetic Nervous System
“Fight or flight”
This is the mode you’re in when:
You’re stressed
You’re rushing
You’re anxious
You’re answering emails
You’re scrolling while eating
You’re eating in the car
When this system is activated:
Blood is redirected away from the digestive tract
Stomach acid production decreases
Digestive enzymes reduce
Gut motility becomes irregular
Bloating and discomfort increase
Your body is prioritising survival instead of digestion.
Parasympathetic Nervous System
“Rest and digest”
Parasympathetic nervous system is responsible for:
Stimulating stomach acid
Releasing digestive enzymes
Coordinating gut motility
Supporting nutrient absorption
Promoting healthy bowel movements
This system is largely mediated by theVagus nerve — the communication highway between your brain and your digestive organs.
When the vagus nerve is stimulated, digestion improves.
Why This Matters (Especially If You Struggle With…)
Bloating
Reflux
IBS-type symptoms
Constipation
Feeling “heavy” after meals
Poor appetite regulation
Emotional eating
Hormonal imbalances
Autoimmune conditions
If You Only Relax Once a Day… Let It Be At Mealtimes
I often tell patients:
You don’t have to meditate for an hour. Just give your body 5 calm minutes before, during meals and after meals.
Even small shifts into parasympathetic activation can significantly improve digestive efficiency.
Practical Ways to Activate the Parasympathetic Nervous System Before Meals
Here are simple, realistic techniques you can use to calm your nervous system
The 4–6 Breathing Technique
Before eating:
Inhale through your nose for 4 seconds
Exhale slowly for 6 seconds
Repeat for 5–10 breaths
Longer exhales stimulate the vagus nerve and activate rest-and-digest mode.
This alone can reduce bloating dramatically in sensitive individuals.
Box Breathing
Inhale 4 seconds
Hold 4 seconds
Exhale 4 seconds
Hold 4 seconds
Repeat for 1–2 minutes and increase the number of second you do the exercise for (try up to 10 counts)
Simple. Effective. Evidence-based.
Hand-on-Belly Breathing
Place one hand on your chest and one on your belly.
Breathe so that:
Your belly rises
Your chest stays relatively still
This encourages diaphragmatic breathing, which directly improving vagal tone and digestive blood flow.
The “First Bite Pause”
Before your first bite:
Put your fork down
Take one deep breath
Notice the smell and appearance of the food
This triggers the cephalic phase of digestion — priming stomach acid and enzyme release.
Vagus Nerve Stimulation Techniques
Additional gentle stimulators:
Humming for 30 seconds before eating
Gargling water
Cold water on the face
Gentle neck stretches
Light abdominal self-massage
Pulling down lightly on your ears or lobes
These stimulate the vagus nerve and support parasympathetic tone.
Eat Without Multitasking
No:
Email
News
Stressful conversations
Work
Scrolling
Your nervous system does not know the difference between:
A threatening email
A lion
If you are stressed, digestion slows.
The Bigger Picture
When you consistently eat in a parasympathetic state, you may notice:
Less bloating
Better bowel movements
Improved fullness signals
Reduced cravings
Better blood sugar regulation
Improved hormonal balance
Reduced inflammation
Digestion is not just mechanical.
It is neurological!