Quick Guide

• Breath: Aim for slow nasal breathing before and after meals.
• Pain scale: Belching is rarely painful, but discomfort level should drop from noticeable to mild or absent.
• Success signs: Reduced frequency of belching, less bloating, calmer upper stomach after meals.

Step 1 — Slow-Down Eating Ritual (Daily)
Goal: Reduce swallowed air during meals

1. Sit upright with both feet flat on the floor.
2. Before eating, take 3 slow nasal breaths to settle your pace.
3. Chew each mouthful 15–20 times until the texture is smooth before swallowing.
4. Put utensils down between bites to naturally slow your speed.
5. Avoid talking while chewing; if speaking, swallow fully first.

Success: Meals take at least 20 minutes, and belching is less frequent afterwards.

Step 2 — Carbonation & Gum Elimination (Trial: 14 days)
Goal: Remove key contributors of swallowed air

1. Replace fizzy drinks with still water, herbal tea, or diluted fruit juice.
2. Stop chewing gum and sucking on hard sweets during the trial period.
3. Track daily belching frequency (morning, afternoon, evening) in a simple log.
4. Compare baseline (before trial) to end of 14 days for improvements.

Success: Noticeable drop in post-meal belching and less upper stomach tightness.

Step 3 — Nasal Breathing Training (5 minutes/day)
Goal: Reduce habitual mouth breathing that increases air swallowing

1. Sit or stand with shoulders relaxed and mouth gently closed.
2. Inhale slowly through your nose for 4 seconds, feeling your belly expand.
3. Exhale gently through your nose for 6 seconds, feeling your belly fall.
4. Repeat for 5 minutes, aiming for a steady rhythm and relaxed jaw.

Success: Less mouth breathing during the day and greater awareness of nasal breathing during meals.

Step 4 — Upper Stomach Release Stretch (2–3 minutes)
Goal: Relieve pressure and encourage trapped air to move

1. Stand with feet hip-width apart.
2. Interlace your fingers and reach arms overhead, stretching upwards while inhaling through your nose.
3. On the exhale, gently bend to one side for 15–20 seconds, breathing slowly.
4. Switch sides, then return to centre and bend slightly backwards for 5–10 seconds.

Success: Reduced upper abdominal tightness and occasional natural burp release without force.

Step 5 — Post-Meal Gentle Walk (5–10 minutes)
Goal: Support digestion and allow natural gas release

1. Walk slowly at a relaxed pace — avoid brisk or bouncy movements.
2. Focus on nasal breathing and keeping shoulders loose.
3. Avoid leaning forward excessively or wearing tight waistbands that compress the stomach.

Success: Belching becomes less frequent and more comfortable after walking.