Quick Guide

• Breath rhythm: 4–5 s inhale / 6–8 s exhale, smooth through the nose (pursed lips optional on exhale).
• Pressure/pain scale: avoid any move that increases burn or chest pressure; breathing must remain easy.
• Stop signs: severe chest pain, jaw/arm radiation, breathlessness, black stools — stop and seek care.
• Success indicators: burning subsides by ≥ 2/10, throat regurgitation eases, neck/upper‑abdominal tension drops.

Step 1 — Anti‑Reflux Diaphragmatic Breath (Seated, 3–5 minutes)
Goal: reduce pressure spikes and relax the crural diaphragm

1. Setup: Sit upright on a chair, hips slightly higher than knees, feet flat, sternum gently lifted, chin slightly tucked. Unclench jaw; lips soft.
2. Hand cue: One hand on lower belly, one on lower side ribs.
3. Inhale 4–5 s through the nose into belly and side ribs (avoid big chest lift).
4. Exhale 6–8 s (nose or pursed lips), feel abdominal wall soften and ribs glide inward. No breath‑holding.
5. Mental cue: “The valve at the top of my stomach can rest; pressure is low and even.”

Dosage: 10–20 breaths. Common mistakes: shrugging shoulders, sucking belly in, slumping. Success: less burning/pressure, easier swallowing, calmer neck/throat.

Step 2 — Post‑Meal Upright Walk (10–15 minutes)
Goal: use gravity and gentle motion to clear the esophagus and aid gastric emptying

1. Begin within 10–20 minutes after finishing a meal.
2. Walk at an easy pace; chest open, shoulders relaxed back and down, eyes on horizon.
3. Keep the abdomen soft (no bracing). Breathe quietly through the nose.

Dosage: 10–15 minutes. Common mistakes: brisk jogging/bouncing, hunching over phone, tight belts. Success: reduced regurgitation/burning as you move.

Step 3 — Thoracic Extension Over Support (2–4 minutes)
Goal: free the mid‑back and reduce upper‑stomach/diaphragm tension

1. Timing: do this at least 2 hours after large meals.
2. Lie on your back and place a rolled towel horizontally under the mid‑back (roughly bra‑line, T6–T8); head supported.
3. Arms in a goalpost/cactus or overhead if comfortable.
4. Inhale into the side ribs; exhale long, feeling the upper stomach area soften and lift away from the towel (no straining).
5. After 6–8 breaths, shift the towel one segment up or down and repeat.

Dosage: 8–12 breaths total. Avoid if it increases burning, causes dizziness, or if you have acute spine issues. Success: freer rib motion, less epigastric tightness.

Step 4 — Left‑Side Rib Breathing (3 minutes)
Goal: bias expansion into left ribs/upper stomach region without compressing the abdomen

1. Lie on your left side with a pillow between knees and one supporting the head/neck in neutral.
2. Place your top hand on the left lower ribs.
3. Inhale softly so your hand rises sideways/back rather than your chest lifting up.
4. Exhale long; let the abdominal wall and throat soften.
5. Mental cue: “My ribs open like an umbrella; pressure stays low at the stomach valve.”

Dosage: 12–15 breaths. Success: smoother side‑rib motion; reduced chest/neck tension; quieter reflux sensations.

Step 5 — Anti‑Reflux Hip‑Hinge & Daily Mechanics (1–2 minutes practice, multiple times/day)
Goal: avoid compressive bending that forces stomach contents upward

1. Hinge at hips (not waist): push hips back, spine long, chest open; exhale gently on effort.
2. Lift objects close to your body; avoid holding breath or abdominal bracing.
3. Seated posture: sit on sit‑bones (not tail tucked); keep belt/waistband loose.

Success: fewer reflux spikes with bending, easier breathing during tasks.

Step 6 — Sleep Setup & Night Routine
Goal: minimize nighttime reflux

1. Head‑of‑bed elevation: raise the bed frame at the head by 15–20 cm (blocks/risers) or use a wedge pillow (10–15°). Avoid stacking pillows that bend the neck.
2. Prefer left‑side sleeping; avoid right‑side and flat supine.
3. Meal timing: finish last meal 2–3 hours before bed; small, calm sips of water if needed.
4. 5–10 slow nasal breaths before sleep to relax the diaphragm.

Success: fewer night wakings from burning/regurgitation; easier morning throat.

Step 7 — Quick Flare Reset (2–4 minutes)
Goal: calm a sudden episode without medication

1. Sit tall; take 10–15 anti‑reflux breaths (Step 1).
2. Chew sugar‑free gum or swallow twice to stimulate saliva (natural neutralizer).
3. Stand and walk slowly for 3–5 minutes; loosen belt/waistband.
4. If resting, lie on the left side with upper body slightly elevated.

Success: symptoms de‑escalate; throat/upper chest feel calmer.