You May Actually Be Nervous!

The vagus nerve transmits signals between your brain and your gut. Feelings of anxiety and nervousness are relayed from the brain to digestive tract. If you feel uneasy, scattered, and unsettled due to stress and anxiety, these feelings will be transmitted to the digestive organs.

Feelings of nervousness, along with stress and anxiety, can create tension in the body. The muscle below the belly button and above the pelvic bone tends to tense up in situations where you feel threatened or vulnerable. This area is known as the "threat point." When the threat point is tense, it creates a sensation of butterflies in the stomach.

Your Gut is Tense & Tight

Abdominal tension reduces blood flow to digestive organs and can weaken digestive strength (agni). Stress also activates the sympathetic nervous system, or "fight or flight" mode, which reduces most digestive secretions, while increasing acid release in the stomach.Fortunately, you can release this gut level tension and the trauma, once and for all, using some of the techniques below.

Something Else is at Play

Belly Breathing

Massaging the abdomen also helps release any tension you are holding in the abdomen. A nervine oil, like brahmi oil, ashwagandha / bala oil, or Vata oil, will provide soothing relief to the central nervous system and calm anxiety.

Together, belly breathing and massaging the gut activate the parasympathetic nervous system, relaxing your body. Another option is to rub the soft spot behind the earlobes, in between the neck and jaw. This gently stimulates the vagus nerve which also activates the parasympathetic nervous system, helping reduce feelings of anxiety and a nervous stomach.

These activities can be done any time of day, whenever symptoms arise. They can also be added to your daily routine at key points in your day: in the morning, after work, and before bed. For more information about reducing stress in the gut, purchase this lecture on Protecting Your Digestion from Stress & Anxiety.

Implement a Routine

Altogether, a routine builds familiarity, helps your gut calm down, and restores a sense of stability and security. It calms an agitated nervous system and reduces feelings of anxiety. Start by going to bed and waking up at the same time each day, and establish a regular schedule for meal times.

Once that becomes a habit, consider adding a full body self-massage ((abhyanga)) to your daily routine. Although a full self body massage adds twenty minutes to your morning routine, it is very relaxing to the entire nervous system.

When dealing with a nervous stomach, it is important to avoid a hectic lifestyle as much as possible, and limit running around on an irregular schedule. Ensure you stay warm by dressing appropriately, wearing thick socks, a hat and scarf if needed. Cold aggravates Vata dosha, associated with nervousness, and anxiety. Cold also causes tension and muscular constriction.

What to Eat

Add some sweet and salty foods to help you feel "grounded" during times of nervousness or anxiety. Ayurveda makes a very clear distinction between wholesome sweet and salty foods and their processed counterparts. White sugar and table salt both irritate the nervous system and can make anxiety and a nervous stomach worse. Something with a little natural sweetness, like rice pudding or a cup of golden milk is a comforting option to soothe anxiety, while a pinch of mineral salt helps nourish nerve tissues.

Avoid digestive irritants, such as coffee, vinegar and alcohol. These irritants will increase gut level sensitivity, amplify feelings of stress and induce a "fight or flight" state. Strong spices such as cayenne should also be avoided, as spicy foods irritate the tissues of the digestive tract and can worsen abdominal pain and cramping. As much as possible, sit down and take your time when eating, and avoid eating on the run.

In all cases of digestive discomfort, including a nervous stomach, ensure you are implementing these 10 tips for healthy digestion.

Herbal Remedies

Antispasmodics can help relax the smooth muscles of the digestive tract, alleviating cramping, tension, and constriction in the abdomen. Some everyday kitchen herbs and spices with antispasmodic properties include cardamom, fennel, fresh ginger, and mint. These herbs also help dispel embarrassing gas too. If the digestive tract is irritated or inflamed, anti-inflammatories like amalaki, shatavari or marshmallow root may be also useful.

Most people will experience a nervous stomach from time to time, and thankfully it tends to be a temporary complaint. Those butterflies that swirl in your stomach generally pass once you have gone through the anxiety inducing situation. However, you may go about each day with a distracting feeling of uncertainty in your gut that sticks around, even when there is no immediate threat. It can have a significant impact on your day to day life, particularly if it affects your bowels and means you need to stay within reach of a toilet.

Many people regularly experience nervous anxiety in their gut. If that's you, instead of criticizing yourself for lack of confidence or courage, consider the possibility that a sensitive stomach is to blame. Strengthening digestion is Ayurveda's area of expertise, and it can help restore emotional stability and reduce feelings of a nervous stomach through lifestyle, diet, and herbal support. By understanding the cause of a nervous stomach and resolving the problem at its source, you can calm the butterflies in your belly for good.