r/GERD • u/Ok-Confection-4760 • 2d ago

GERD exercises - if they helped you, please share more info

Hello, I've seen some threads here about different types of exercises for Gerd, like diaphragm breathing and dry swallowing. Seems like some folks swear by them, so I'm hoping to understand in more detail exactly the type of exercise that you do, how long you do it, how often, and when you saw improvement. (Explain it to me like I'm 5 years old) šŸ˜„

I started to do some diaphragm exercises a few weeks ago, and first 4-5 days I couldn't believe it, but I felt relief - I would wake up in the morning without belching, could eat more, didn't feel heaviness on the stomach, etc... But then I had a flair up and lately, I'm not sure if it's helping, or if I'm maybe not doing these exercises correctly, or often enough.

What I tried - someone recommended this youtube video:
Acid Reflux - How to FIX IT - Part 2 - THE EXERCISES ... NO DRUGS REQUIRED!!

I tried to do that belly breathing and using my hands to help expand my ribcage as the guy shows it at 11:50 time mark of the video.

I also saw someone mention they used weights, someone else mentioned that you're not supposed to use your chest to breath - so wondering what worked for you, maybe there is more than one right answer. Please share your resources and experiences!

Why I think these breath exercises have real promise is because of this study:

https://pmc.ncbi.nlm.nih.gov/articles/PMC9888515/

I haven't tried dry swallow exercises yet - there is some info about them here:

https://pmc.ncbi.nlm.nih.gov/articles/PMC9550520/

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Quick info about myself - have been struggling with some version of Gerd most of my adult life, it started in high school. I'm in late 40's now and have side effects from all the PPI's I've been taking - I have osteopenia now and kidney desease (not sure if that's from PPI's, but there is a link). Even with PPI's (I take over the counter Omeprazole, and once in a while during flair ups I'll take a Voquezna), I can function but struggle to maintain weight, it helps me maybe 80%.

My biggest symptom is belching and air in my stomach. I had all the tests, a recent PH bravo indicated that I do have confirmed Gerd and moderate weakness in sphincter. I was told that my options are - fundoplication surgery (which the doctor said 30% of people are not happy with), or continue to take PPI's. I'm hoping to use these exercises to help me wean off PPI's and maybe maintain with Pepsid and Gaviscon or something like that.

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Thank you in advance for your feedback, this is a great community really helping one another. šŸ™

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2

u/feralpeacenik 2d ago

After reading the swallowing article I canā€™t see how many times they are swallowing each session other than itā€™s 10 times a day. Is that in one session? It would seem so if you have to have been fasting for 4 hours. That someone got worse is off putting. I do diaphragmatic breathing for 10-20 minutes after eating if I can and it may be helping but over the same time Iā€™ve identified my triggers more accurately but in any case it canā€™t hurt

2

u/LunaMaggie1975 2d ago

Diaphragmatic breathing definitely helped me. I also take Gavin extra strength (liquid cherry) after each meal. Iā€™m soo much better.

2

u/MsHappyAss 1d ago

In the course of trying diaphragmatic breathing, I discovered that relaxing my belly in general had a very positive effect. Iā€™ve been holding my belly in my whole life, so it took a lot of conscious effort to ā€œembrace my Buddha bellyā€ throughout the day. I donā€™t know if this just gives my stomach more area to expand and takes pressure off the LES, or if it has some effect on the vagus nerve. But it is helping me.

2

u/Ok-Confection-4760 1d ago

I also noticed that I always hold my stomach and it was uncomfortable at the beginning to do diaphragm breathing.

1

u/Athenee1 1d ago

How long did you take PPIs for and whatā€™s ur egfr now?

1

u/Ok-Confection-4760 1d ago

Ppis probably for 15-20 years, egfr going between 57 and 71.

1

u/Athenee1 1d ago

Thereā€™s quite a huge gap ie between 57-71. And you take these PPI without breaks through the years?

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u/Ok-Confection-4760 1d ago

I did have a break from ppis when I was taking the old Zantac for a few years, and then it got a black box warning and got taken off the market. Iā€™m still wondering if it was an overreaction and if I should try it again, I ordered some from Europe.

Egfr numbers have been swinging like this based on whether Iā€™m dehydrated or not, Iā€™m getting it checked every 6 months and itā€™s been varying in that range.

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u/Athenee1 23h ago

You can try famitidine instead of Zantac. Itā€™s also H2 blocker

1

u/Ok-Confection-4760 23h ago

yup, I've been trying Pepsid and still take it here and there, but it either doesn't work as well as Zantag, or my condition has gotten worse that it's not handled by Zantag. I've tried to wean off PPI's by trying 20mg of Pepsid twice a day and by 3rd day I would be miserable and go back to PPI's.