Abdominal Fascia Release – Try This if You Have Digestive Issues or Process Anxiety in Your Gut
Do you have knots in your stomach? Do you process anxiety and stress in your gut, or have digestive issues?
The gut is a HUGE and very complicated topic. This post is meant to be a signal in the dark, a stopping point where you might glimpse a piece or two of your own unique “gut” puzzle; and I’ll give you a self-help abdominal release technique you can use to begin chipping away at the tension in your belly.
While this self-help work can be extremely beneficial, if possible I highly recommend that you find someone in your area who does Mayan Abdominal Massage. My entire abdominal region has never felt so light, free and spacious as it did after a massage with someone who specializes in this work.
Before I teach you today’s technique I have a question for you:
Are you listening to your gut?
I had horrible digestive issues for nearly 20 years that often meant I opted out of parties, excused myself from dates and hermitted at home even though I wanted to be around people because it was preferable to be alone than put a fake smile on my face and pretend I felt “normal” when I was really in a lot of pain.
The KEY (for me) to healing my gut wasn’t releasing the fascia in my abdomen.
I’m not going to tell my whole story or we’d be here all day, but essentially this boiled down to two things:
- I had not “digested” some of the painful experiences of my early life. I had unprocessed trauma stored in my gut and it was screaming for attention. When I finally faced it, felt and “digested” those experiences…my actual gut digestion changed dramatically for the better (by about 90%, and it’s stayed this way for the past 2.5 years).
- I ignored my gut/brain for way too long. When I stopped ignoring my intuitions and instincts and decided to TRUST them implicitly and let them guide me through life…I stopped feeling so much turmoil and tension in my gut.
I believe all the tension, restriction and knots in our bellies are not the actual cause of our gut issues but another “symptom” alongside whatever gut or digestive issues we might be experiencing. Releasing the fascia without addressing the TRUE cause is like trying to fix a leaky faucet by catching the excess water in a bucket.
I’m not a therapist or a digestive health expert, this is simply my own personal experience and every one of you will have to find your own “right” way to get to the root cause.
The technique I’m about to show you will help in the interim, hopefully bring you some relief and might just get you more in touch with your gut and what it’s trying to tell you.
Fascia and the “second” (or first?) brain:
We have ten times as many proprioceptors in our fascia as we do muscle fiber.
Proprioception is our ability to feel our physical body in space, and proprioceptors are the nerves that conduct movement by telling muscles to do their job.
Fascia wraps or coats EVERY nerve ending. This includes proprioceptors, but also every other kind of nerve. Consider that we have motor nerves, sensory nerves and autonomic nerves (which regulate breathing, heart beat, digestion etc), and ALL of these converge en masse in our abdominal cavity where there is more going on than anywhere else in the body (except the brain).
The relationship between fascia and the nervous system has not been studied much yet, but I’m betting there will be some major findings in the future about the connection between fascia and how we (as individuals AND as a species) process our entire lives. Every thought, every trauma, every joy, every “butterfly” moment of nervous excitement and every single stressor – all of these experiences are happening in the nerves and FELT by the fascia (the tissue we ‘feel’ the world with).
The fascia then either moves “stuff” (experiences) through us, or…if we’re not moving through our experiences fully, this incredible system of tissues stores them for us so we can address them later.
We probably have more fascia in our gut than anywhere else in the body in large part because of all the nerves there.
The common saying when we’re stressed that “I have knots in my belly” is in fact a good literal description for anyone who processes stress or anxiety in their gut!
If this is you, chances are extremely high you have actual physical knots in your abdomen. Releasing them won’t “fix” whatever it is that’s creating them, but it will hopefully bring you some relief while you work on finding the true cause.
Reasons to release your abdominal fascia:
- Releasing the restrictions and tightness in the abdomen can bring space and fresh blood to the area, which makes for healthier organs, better breathing and easier digestion.
- If you process anxiety or stress in your gut, this will help relieve some of that tension.
- This can help women have less severe cramps during menstruation.
- This may help with some instances of low back pain and “tight” psoas issues (the “tight” psoas might actually just appear tight because of the extremely knotted up fascia in the abdomen and quad hip flexors pulling the muscle(s) in opposing directions.
Even if you don’t have digestion issues, you might have knots in your belly or benefit from releasing any tightness.
Please watch the video for the tutorial of how to do this work.
Once you’ve watched the video, make sure you’re getting the most out of this work.
Tips for the best result:
- Make sure you are RELAXED and breathing through this!
- Every breath you take while doing this work should be relaxed (not forced), using FULL inhales and FULL exhales
- Find up to 10 tight or knotted spots and focus on each one for about 20 seconds
- While releasing each spot KEEP YOUR FINGERS MOVING SLOWLY – you don’t want to move fast. Gentle show consistent movement will help break up the fascial knots
- Spend approximately 3-4 full breaths on each spot before moving to the next
- You can either “follow” one spot through your entire abdomen or pick and choose up to 10 separate spots that feel worthy of releasing
- DO NOT PUSH OR POKE YOUR FINGERS INTO YOUR BELLY BUTTON
- If what you’re doing HURTS, stop. This should feel slightly uncomfortable, and if your belly isn’t relaxed it might be more uncomfortable than it should be, but it shouldn’t HURT. Maybe back off the compression, try a really light touch or change spots.
- If you find you have extremely an tight/knotted up belly, then try this once a day for a week – after that it’s really up to you how often you do this. As I’ve stated above a number of times, this isn’t meant to be a “fix” for your digestive issues, it’s meant to help you release old knots from stored trauma or unprocessed stress, and/or bring relief to a current experience while you seek out the true cause and find healing at the source.
I want to hear from you! Let me know how this works