SOMA Breath Healing Protocol

Gut Health & Digestion Protocol

A 4-week breathwork protocol to heal your gut, activate the vagus nerve, and restore digestive harmony.

4
Weeks
22
Min/Day
Vagus
Tone Target

Start Here

Everything you need to know to begin your gut healing journey—no guidance needed.

How This Works

This is a 4-week self-guided program focused on activating your parasympathetic nervous system—the "rest and digest" state essential for gut healing. Each week builds on the last.

📍 Where You Are Now

Check your current week below. If you're just starting, begin with Week 1.

🎧 Daily Practice

Scroll to the Audio section. Press play on your assigned track. That's your daily session.

🍽️ Pre-Meal Ritual

Do 5 diaphragmatic breaths before eating to activate "rest and digest" mode. This is your most powerful tool for immediate digestive relief.

Video Tutorials

Watch these guided demonstrations to master the techniques.

Soma Breath Meditation Masterclass

Vagus nerve activation for gut healing

BREATHWORK MEDITATION | 12 Minutes

Activate parasympathetic 'rest and digest' mode

Haaaa Breathing For Vagus Nerve

Critical for gut-brain axis regulation

Diaphragm Reset

Diaphragm massage for digestive organs

The Gut-Breath Connection

Your digestive system only works optimally when you're in a parasympathetic state. Stress, anxiety, and shallow breathing shut down digestion, causing bloating, inflammation, and pain.

Why Breathwork Heals the Gut

  1. Vagus Nerve Activation: Extended exhales and humming stimulate the vagus nerve, which controls gut motility, enzyme release, and inflammation
  2. Parasympathetic Dominance: 4:8 breathing (4s in, 8s out) shifts you from "fight or flight" to "rest and digest"
  3. Increased Nitric Oxide: Humming boosts nitric oxide production, improving blood flow to the gut lining
  4. Stress-Gut Axis: Chronic stress creates leaky gut—breathwork breaks this cycle

Critical Rule: Don't Practice on a Full Stomach

Wait 2+ hours after eating before doing any breathwork session. Practice on an empty stomach for maximum benefit and comfort.

Your Daily Routine (22 minutes + pre-meal breaths)

This is the minimum effective dose. Do this every day, no matter what.

Morning 22-min breathwork session (2+ hrs after last meal)
Before meals 5 diaphragmatic breaths to activate vagus nerve
Optional 5-min AUM meditation for vagal tone

Ready to Begin?

Here's your first action:

  1. Scroll down to Week 1
  2. Read the Day 1-2 instructions
  3. Tomorrow morning: Do your first breathwork session (empty stomach)
  4. Practice 5 breaths before each meal today

Your Healing Profile

Understanding where you're starting from to design the path forward.

D
The Digestion Detective
Solving the gut puzzle from within

Current State (Point A)

Desired State (Point B)

Gut Healing Audio Library

Official SOMA Breath tracks optimized for parasympathetic activation and vagus nerve stimulation.

Before Any Session

  • Empty stomach required — wait 2+ hours after eating
  • Headphones required — binaural beats only work through stereo headphones
  • Never drive or operate machinery during or immediately after sessions
  • Bathroom first — you don't want interruptions

Follow-Along: Breathwork for Beginners with Niraj Naik

Learn from founder who healed ulcerative colitis

Week 1-2: Parasympathetic Activation (4:8 Extended Exhale)

Bliss Breath (Guided)

~10 min · 4:8 pattern · 1 round · Week 1 primary

Best for: Your very first sessions. Gentle introduction to 4:8 extended exhalation. Maximum parasympathetic activation for "rest and digest" mode. Use Days 1-4 of Week 1.

Depth (Female Counting)

~22 min · 4:8 pattern · 2 rounds · Week 1-2

Best for: Deep parasympathetic states that heal the gut lining. Ambient, spacey music takes you into deep relaxation. Perfect for digestive issues.

Tranquility (Female Counting)

~22 min · 4:8 pattern · 3 rounds · Week 1-2

Best for: Calming the nervous system for optimal digestion. 3 rounds of 4:8 breathing for deep healing states. Great for evening sessions or after stressful days.

Week 2+: Progression (Balanced Breathing)

Morning Gratitude (Female Counting)

~22 min · 2:4/4:4 pattern · 2 rounds · Week 2+

Best for: Morning routine. Simple 2:4 drum beat for round 1, picks up with uplifting female vocals in round 2. Great for daily practice.

SOMA Daily Dose (with Counting)

~22 min · 2:4/4:4 pattern · 2 rounds · Standard practice

Best for: Your go-to daily practice once you've built the foundation. Balanced breathing patterns support ongoing gut health.

Vagus Nerve Activation (Humming & Chanting)

AUM Meditation

5 min · Humming for vagus nerve · Use any week

ESSENTIAL FOR GUT HEALING: Humming activates the vagus nerve directly, which controls gut motility, enzyme release, and inflammation. The vibration also increases nitric oxide production, improving blood flow to the gut lining. Use before meals or before breathwork sessions.

Deep Healing (Extended Sessions)

Alpha Healing (60 min)

60 min · 4:8 extended · Gut lining repair · Week 2-4

Best for: Deep gut lining repair and inflammation reduction. Use on weekends when you have an hour. Extended 4:8 pattern maintains maximum parasympathetic activation throughout. You may fall asleep—that's beneficial for healing.

Rest, Sleep, Heal (Niraj Guided)

~20 min · 4:8 guided · Niraj's voice · Week 1-4 bedtime

Best for: Bedtime use. Niraj guides you into deep rest and healing sleep. Perfect for nights when your gut is bothering you or you're stressed about symptoms. Designed to be used lying in bed as you drift off.

Gut Healing Stories

Real transformations from the SOMA Breath community.

Vedic Breathing as Medicine - Dr. John Douillard

Evidence-based breathing for digestive healing

Niraj's Ulcerative Colitis Healing

"It heals leaky gut, colitis and other health issues. I healed my own ulcerative colitis using these exact breathwork protocols."

Key Takeaway:

The founder of SOMA Breath healed his own serious digestive condition using these protocols. If it worked for ulcerative colitis, imagine what it can do for your gut issues.

The Gut-Skin-Breath Connection

"Inflammation in the digestive tract is directly linked to eczema. When you heal the gut through parasympathetic activation, the skin clears." - Melanie, SOMA Instructor

Key Takeaway:

If you have eczema, psoriasis, or other skin issues alongside gut problems, addressing the gut inflammation through vagus nerve activation can resolve both. The root cause is the same.

More Healing Stories from SOMA BIG

The SOMA community has thousands of transformation stories involving digestive healing, IBS reversal, and gut-brain axis restoration.

🔗 Explore More at somabreath.com/testimonials

Filter by "Digestive health" and "Inflammatory conditions" to find stories most relevant to your healing journey.

Week 1

Vagus Activation — "Awakening Rest & Digest"

20-25 min daily + pre-meal breaths

Build the foundation. Your nervous system has been stuck in "fight or flight"—it's time to activate "rest and digest" mode.

Day 1-2: Diaphragmatic Breathing Foundation

Morning 5 min diaphragmatic breathing (lying down)
Before meals 5 diaphragmatic breaths to activate vagus nerve
Set intention: "My gut is healing"

How to Breathe Diaphragmatically (Essential for Digestion)

  1. Lie on your back, knees bent, feet flat on floor
  2. Place one hand on chest, one on belly (below ribs)
  3. Breathe IN through nose—belly rises, chest stays still
  4. Breathe OUT through nose—belly falls gently
  5. If chest moves: slow down, breathe less air
  6. Test: After 5 breaths, only your belly hand should be moving

Why this matters for gut health: Diaphragmatic breathing directly massages your digestive organs, activates the vagus nerve, and shifts you into parasympathetic mode—the ONLY state where digestion works properly.

Day 3-4: Pre-Meal Breathing Ritual

Morning 10 min Bliss Breath (empty stomach)
Before meals 5 diaphragmatic breaths + set intention: "I digest with ease"
Notice: Do you feel bloating after eating?

Pre-Meal Breathing Protocol (Your Most Powerful Tool)

  1. Before you take your first bite, pause
  2. Take 5 slow diaphragmatic breaths (4 count in, 8 count out)
  3. Feel your shoulders drop and jaw relax
  4. Silently say: "My body is ready to digest this food"
  5. Eat slowly, chewing thoroughly, breathing between bites

Why this works: You can't digest properly in a stressed state. These 5 breaths activate your parasympathetic nervous system, telling your gut: "It's safe to digest now." This single ritual can reduce bloating by 50%.

Day 5-7: Humming for Vagal Tone

Morning 5 min AUM Meditation (humming) + 10 min Bliss Breath
Before meals 5 diaphragmatic breaths + pre-meal ritual
Optional Evening humming practice (5 min)

Humming for Gut Healing

  1. Sit comfortably, close your eyes
  2. Inhale through your nose (4 counts)
  3. Exhale while humming "MMMM" (8 counts)
  4. Feel the vibration in your throat, chest, and belly
  5. Repeat for 5 minutes

Why humming heals the gut: Humming increases nitric oxide production by up to 15x, which improves blood flow to the gut lining. It also directly stimulates the vagus nerve, which controls gut motility, enzyme release, and inflammation.

Week 1 Milestones

  • Can do 5 diaphragmatic breaths before each meal (habit forming)
  • Completed at least 5 morning breathwork sessions
  • Notice less bloating after meals when you remember to breathe first
  • Understand the gut-vagus-breath connection
Week 2

Inflammation Reduction — "Calming the Fire"

22 min daily + pre-meal ritual

Deepen the parasympathetic state. Extended 4:8 breathing reduces inflammation and supports gut lining repair.

Daily Protocol

Morning 22 min Depth or Tranquility (4:8 pattern)
Before meals 5 breaths + mindful eating (chew slowly)
Optional Evening AUM meditation or Rest, Sleep, Heal

4:8 Breathing for Inflammation Reduction

  1. Lie down, headphones on, eyes closed
  2. Follow the guided 4:8 pattern (4s in, 8s out)
  3. The LONG EXHALE is key—it activates parasympathetic dominance
  4. During breath holds: visualize golden light bathing your gut
  5. See inflammation dissolving, gut lining healing

Why extended exhales reduce inflammation: The 4:8 ratio creates maximum parasympathetic activation. This state directly reduces inflammatory cytokines, increases anti-inflammatory signals, and promotes gut lining repair.

Mindful Eating Integration

  1. Do your pre-meal 5 breaths
  2. Chew each bite 20-30 times (seriously)
  3. Put your fork down between bites
  4. Breathe 2-3 times between bites
  5. Notice flavors, textures, sensations
  6. Stop eating when 80% full

Why this matters: Digestion begins with chewing. Thorough chewing + parasympathetic eating = optimal enzyme release and nutrient absorption.

Week 2 Milestones

  • Pre-meal breathing is now automatic (habit locked in)
  • Bloating reduced by 30-50% compared to baseline
  • Can feel the difference between stressed eating and calm eating
  • Bowel movements becoming more regular
Week 3

Gut-Brain Connection — "Mind the Gut"

22 min daily + stress awareness

Address the gut-brain axis. Stress and anxiety directly impact digestion—break the cycle.

Daily Protocol

Morning Morning Gratitude or Daily Dose (22 min)
Pre-meal 5 breaths + notice your stress level before eating
Stress moments 5-5 coherent breathing (5s in, 5s out)

Stress-Digestion Awareness Practice

  1. Before eating, rate your stress level: 1 (calm) to 10 (very stressed)
  2. If stress is 5+: do 10 breaths (4:8 pattern) before eating
  3. Notice: Does your gut feel different when you eat stressed vs. calm?
  4. Track this in your phone notes for 1 week
  5. Pattern will emerge: stress = bloating, calm = comfort

Why this matters: The gut-brain axis is bidirectional. Stress shuts down digestion and creates inflammation. By becoming aware of this connection, you can intervene with breathwork BEFORE the digestive cascade starts.

5-5 Coherent Breathing (On-the-Go Tool)

  1. Whenever you feel stressed: pause
  2. Breathe in through nose for 5 counts
  3. Breathe out through nose for 5 counts
  4. Repeat for 2-3 minutes
  5. This creates heart-brain coherence and calms the gut instantly

Use this: Before stressful meetings, after arguments, when you feel anxiety rising. It's your emergency gut-calming tool.

Gut Healing Visualization

  1. During your morning breathwork session (during breath holds):
  2. Visualize your gut lining as a pink, healthy, smooth surface
  3. See golden healing light bathing the entire digestive tract
  4. Feel warmth and comfort in your belly
  5. Silently affirm: "My gut is healing. I digest with ease."

Week 3 Milestones

  • Recognize stress-digestion connection instantly
  • Use 5-5 breathing to calm gut during stressful moments
  • Food sensitivities decreasing (can tolerate more foods)
  • Feeling more in control of your digestive health
Week 4

Digestive Freedom — "Sustainable Gut Health"

22 min daily (sustainable practice)

Build a sustainable practice you can maintain for life. This is your forever gut-healing protocol.

Sustainable Daily Routine

Morning Daily Dose or Morning Gratitude (22 min, empty stomach)
Pre-meal 5 breaths (non-negotiable ritual)
Stress 5-5 breathing as needed
Flare-ups Return to 4:8 extended sessions (Depth/Tranquility)

Pre-Meal Breathing Ritual (Locked In)

By now, this should be automatic. Before EVERY meal:

  1. Pause before first bite
  2. 5 diaphragmatic breaths (4:8 pattern)
  3. Feel your body relax
  4. Silently say: "I digest with ease"
  5. Eat mindfully, chewing thoroughly

This is your forever habit. Even when you're "healed," maintain this ritual. It's preventative medicine.

Flare-Up Management Protocol

If you experience a digestive flare-up (bloating, pain, irregular bowels):

  1. Don't panic—this is normal and temporary
  2. Immediately return to Week 1-2 protocols (4:8 extended sessions)
  3. Increase humming practice (2x per day)
  4. Simplify diet temporarily (easy-to-digest foods)
  5. Do AUM meditation before bed
  6. Track stress levels—often flare-ups are stress-triggered

Remember: Healing isn't linear. Flare-ups happen. The difference now is you have tools to manage them.

Week 4 Milestones

  • Pre-meal breathing is automatic (you don't even think about it)
  • Bloating reduced by 60-80% from baseline
  • Food freedom increasing (can eat foods that used to trigger symptoms)
  • Bowel movements regular and comfortable
  • Gut-brain harmony—understand your body's signals
  • Have a sustainable practice you can maintain for life

Long-Term Gut Health Strategy

After 4 weeks, here's how to maintain your gut health for life:

✓ Daily Non-Negotiables

  • Morning breathwork (22 min, empty stomach)
  • Pre-meal breathing ritual (5 breaths before EVERY meal)
  • Mindful eating (chew thoroughly, eat slowly)

⚠ When to Intensify Practice

  • High stress periods: Add evening 4:8 session
  • Flare-ups: Return to Week 1-2 protocols temporarily
  • Food sensitivities return: Check stress levels first, then adjust diet
  • Travel or routine disruption: Maintain pre-meal breaths at minimum

Key Question to Ask Yourself:

"Am I in 'rest and digest' mode right now, or 'fight or flight'?"

If fight or flight: breathe before eating. Always.
If rest and digest: proceed with mindful eating.

Weekly Self-Assessment

Healing happens on three levels: body, mind, and belief. Track all three.

Body

Can You Do It?

Every meal Sometimes Rarely/Never
Irregular Improving Regular
Very limited Expanding Food freedom
Never Sometimes Every meal
Mind

Do You Get It?

No idea Getting it Could explain it
Not yet Sometimes Always

The Science (Simple)

  1. Extended exhales (4:8) → activate parasympathetic nervous system → "rest and digest" mode → gut can function properly
  2. Humming → stimulates vagus nerve → increases nitric oxide → improves blood flow to gut lining → reduces inflammation
  3. Pre-meal breathing → signals safety to nervous system → enzymes release properly → food digests without bloating
  4. Stress reduction → breaks gut-brain axis dysfunction → less IBS, fewer flare-ups
Belief

Do You Believe It?

Check statements that feel TRUE for you:

"My gut is healing"
"I digest with ease"
"Food nourishes me without causing symptoms"
"I understand my gut-brain connection"
"I have the tools to manage flare-ups"
"My gut health is in my control"

Belief Check-In: By Week 4, you should check 4-6 of these boxes. If you're not there yet, that's okay—belief follows evidence. Keep practicing and tracking your body's improvements.