Heartburn: Why It Happens & How to Untangle the Roots
A Functional & Structural Approach to Reflux Relief
Heartburn—often felt as a burning sensation behind the breastbone—is one of the most common digestive complaints. While it’s usually blamed on excess stomach acid, the reality is more complex. For many people, acid reflux is not caused by too much acid, but by imbalances in digestive function, nervous system tone, or lifestyle patterns that disrupt the gut’s natural rhythm.
At True Resilience IMS, we help patients uncover the true cause of their symptoms and restore digestive balance using a whole-person approach—especially through Fascial Counterstrain and personalized functional strategies.
1. Mechanical & Lifestyle Triggers
Reflux can result from increased pressure in the abdomen or from habits that impair digestion. These are often simple to correct with targeted guidance.
| Trigger | How It Contributes |
|---|---|
| Large or late meals | Increases stomach pressure and acid movement |
| Lying down after eating | Reduces gravity, encouraging acid backflow |
| Tight clothing | Compresses the abdomen |
| Poor posture and shallow breathing | Limits diaphragmatic movement and digestive coordination |
In-Office and Lifestyle Strategies:
- Coaching on posture and diaphragmatic engagement
- Timing meals earlier in the day
- Avoiding tight waistbands during and after meals
- Encouraging upright, unhurried eating patterns
2. Low Stomach Acid: The Overlooked Cause
Many reflux cases are actually caused by too little stomach acid (hypochlorhydria), which compromises digestion and LES tone.
Low acid impairs:
- Protein digestion
- Nutrient absorption (iron, magnesium, zinc, calcium)
- Stimulation of bile and enzyme release
- LES closure, increasing reflux risk
Root Causes of Low Acid Include:
- Chronic stress or nervous system dysregulation
- Low intake of salt, zinc, or B vitamins (needed for HCl production)
- Certain medications (e.g., PPIs, antacids, SSRIs)
- Age-related decline in acid production
Supportive Options We May Use:
- Bitter herbs or digestive enzymes
- Evaluation of salt, zinc, and B-vitamin intake
- Guidance on medication tapering, when appropriate
3. Balancing the Nervous System: The Missing Link
The digestive system is tightly regulated by both branches of the autonomic nervous system—sympathetic (“fight or flight”) and parasympathetic (“rest and digest”). When these systems are out of balance—whether overactive or underactive—reflux symptoms often follow.
Rather than suppressing symptoms, we address the activation threshold of the nervous system to restore true regulation across the digestive process.
How We Do This:
At True Resilience IMS, we use Fascial Counterstrain to gently decompress the body’s fascial and neural systems, which can:
- Normalize brainstem and vagal tone
- Reduce tension and irritation to sympathetic nerves serving the stomach
- Improve diaphragm movement and esophageal clearance
- Calm inflammatory signaling that worsens digestive issues
This work directly affects both sympathetic and parasympathetic inputs to the stomach and gut, helping restore balanced neurological function—not just switching one branch “on” or “off,” but lowering the overall threshold of nervous system reactivity.
4. Food Triggers, Herbal Support, & Gut Resilience
Some patients experience reflux due to inflammation, food intolerances, or microbial imbalance. Hidden sensitivities (e.g., gluten, dairy, histamines) may play a role.
What We Offer:
- Targeted elimination trials or food sensitivity testing
- Herbal strategies (e.g., DGL, marshmallow root) to support the gut lining
- Microbiome support when needed
5. Foundational First-Step Measures
These practical steps are a great starting point for managing reflux:
- Eat smaller meals and avoid heavy dinners
- Don’t lie down for at least 2–3 hours after eating
- Elevate the head of your bed if symptoms worsen at night
- Sit upright and engage your diaphragm while eating
- Chew food thoroughly in a relaxed environment
- Wear loose clothing around the waist
When to Seek Support
You should consult a provider if you experience:
- Ongoing reflux despite lifestyle changes
- Difficulty swallowing
- Unexplained weight loss
- Vomiting blood or black stools
These may be signs of a more serious condition requiring evaluation.