**🔼 Up:** [[The Guide to Accessing the Healing Power of the Vagus Nerve]] **\#️⃣ Tags:** #Exercise #NervousSystem --- A hiatal hernia happens when part of the stomach pushes upward through the opening of the diaphragm where the oesophagus passes through. This causes restrictions on breathing but also presses on the vagus nerve which when functioning sub-optimally, can make us feel anxious, stressed or like there's something wrong even when we're safe. The Osteopathic Technique for Treating Hiatal Hernia is an effective visceral massage technique as described in [[Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg]] to encourage the stomach to release from the diaphragm and therefore to address function of the ventral branch of the vagus nerve that is responsible for social engagement. This exercise is gentle and can be performed at home, by yourself, without the need for any equipment. # Goal The primary goal of this technique is to gently encourage the stomach to descend to its proper position in the abdomen which creates space for the diaphragm to move freely. This improves breathing capacity and patterns and also supports the function of the ventral branch of the vagus nerve which is responsible for social engagement. # How It Works The hiatal hernia technique works by: 1. **Releasing tension in the oesophagus** — helps lengthen a shortened oesophagus that may be pulling the stomach upward through the diaphragm. 2. **Creating space for proper diaphragm movement** — encourages the stomach to descend to its proper position in the abdomen and creates room for the respiratory diaphragm to descend fully during inhalation. 3. **Enhancing breathing** — breathing becomes deeper and more efficient when the stomach sits properly below the diaphragm as it can now move through its full range of motion. # What To Expect After you complete the exercise, you can expect to experience a natural physiological response such as a yawn, sigh, swallow, deeper breath, or general feelings of relaxation and calmness— these responses signal that the nervous system is shifting toward a more balanced state and the ventral branch of the vagus nerve is activating. # Instructions Do the [[Basic Exercise for the Vagus Nerve|Basic Exercise]] right before starting this exercise—it is easy to shift into this exercise after doing this as they compliment each other nicely. 1. Lie on your back on a flat surface. 2. Place your fingertips lightly on the left side of your abdomen, just under the rib cage where your stomach is. You should be able to tell you're on the stomach area as it will feel soft but palpable. *Note: This shouldn't be painful, so if it is, simply stop and relax.* 3. Gently extend your fingertips into the abdominal muscles and begin to pull the stomach downward toward your feet until you sense the first sign of resistance. 4. When you feel this resistance, simply maintain the pressure until you feel the esophagus relax. *Note: Stanley says it is not necessary to keep pulling down all the way as the pressure will be enough to signal the nerves for the oesophagus to lengthen naturally, but you can experiment with going all the way down (as in the video resources) to see what works for you.* 5. Once you feel the release (normally within 30-60 seconds), you can slowly remove your hands. **After completing the exercise:** Sit up slowly and notice any difference in your breathing. You might like to take a few deep breaths and just feel your body and be present in the moment. # Resources ## 1. Stanley Rosenberg's Book If you've found this helpful, consider picking up Stanley Rosenberg's book. It's a little technical, but highly valuable: [[Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg]]. ## 2. Video — Hiatal Hernia Self Adjustment  # 3. Video — Hiatal Hernia Manipulation [Dr. Nicole LePera \| Bookmark this practice called: Hiatal hernia manipulation. This powerful tool helps you give your body ideal breathing, taking your out of... \| Instagram](https://www.instagram.com/the.holistic.psychologist/reel/DHhcbEHS0Pq/) # See Also - [[Vagal Assessment — Discovering Your Nervous System State]] - [[Basic Exercise for the Vagus Nerve]] - [[Salamander Exercise for the Vagus Nerve]] - [[SCM Exercise for the Vagus Nerve]]