Gut-Brain Connection and How Can Bodywork Can Support It
- Carla Watson
- Apr 10
- 5 min read
I bet many have heard that the gut is our second brain. But why? Well, for start this connection, is also called the gut-brain axis, is a well-researched concept in neuroscience and microbiology. This connection suggests that communication between our gut and brain manifests bidirectionally via the nervous system, immune system, and gut microbiota. This relationship has been linked to mental health, mood regulation, and cognitive functions.Here is what science has to say about this connection:
The vagus nerve serves as a primary conduit, transmitting signals between the gut and the brain, thereby influencing mood, stress responses, and overall mental health.
The gut produces neurotransmitters like serotonin (about 90% of the body's serotonin is made in the gut), dopamine, and GABA, which influence emotions and cognition.
Chronic gut inflammation is linked to conditions like depression and anxiety. Dysbiosis (an imbalance in gut bacteria) can lead to increased production of pro-inflammatory cytokines, which affect brain function.
Studies suggest that probiotics and diet changes can improve mood and reduce anxiety, supporting the idea that gut health affects the brain.
Sources:
"Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour" by Cryan & Dinan (2012):
This review discusses how variations in gut microbiota composition can influence brain function and behavior, potentially affecting conditions like anxiety and depression.
"Microbiota–Gut–Brain Axis and Its Therapeutic Applications (2024)"
Published in Signal Transduction and Targeted Therapy, this paper discusses how the microbiota–gut–brain axis regulates glial functions and its potential as a therapeutic target for neurological disorders.
"The Microbiota–Gut–Brain Axis: Pathways to Better Brain Health (2022)"
Published in Cellular and Molecular Life Sciences, this review discusses the various metabolic and signaling pathways linking the gut and brain, and their potential influence on mental and cognitive health.
“Inflammatory Cytokines in Depression: Neurobiological Mechanisms and Therapeutic Implications (2013)”
Research suggests that gut dysbiosis can contribute to mental health disorders by promoting systemic inflammation. This inflammation is characterized by an increase in pro-inflammatory cytokines, which can influence brain function and behavior.
"Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity" by Tillisch et al. (2013)
With the use of magnetic resonance imaging (fMRI) it was aimed to demonstrate that consuming a fermented milk product containing probiotics can alter brain activity in areas associated with emotion and sensation processing. This research provides evidence of the gut-brain connection and suggests that dietary probiotics can influence central nervous system function.
In simple words Think of your gut and brain as best friends who are always talking to each other. They communicate through nerves, hormones, and tiny bacteria living in your gut. This connection explains why stress can upset your stomach and why a bad diet can make you feel anxious or low.
Why Is It Real?
Scientists have found that:
✅ The gut and brain are connected through the vagus nerve, like a telephone line.
✅ Your gut bacteria help make brain chemicals like serotonin (which makes you happy).
✅ Gut inflammation is linked to depression and anxiety because it affects brain function.
✅ People who eat more probiotics (good bacteria) often feel less stressed and have better mood control.
How to Keep Your Gut-Brain Connection Healthy
🥦 Eat fiber-rich foods (fruits, veggies, whole grains) – they feed your good gut bacteria.
🦠 Include probiotics & prebiotics (yogurt, kimchi, kefir, bananas, garlic) – these help balance your gut microbiome.
🚶 Exercise regularly – it helps both your gut and brain function better.
😴 Get good sleep – poor sleep can harm your gut bacteria and increase stress.
🧘 Manage stress (meditation, deep breathing, journaling) – chronic stress harms gut bacteria and digestion.
Keeping your gut happy means keeping your mind happy! 😊
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also.... before we end this blog let me share with you
How Somatic Bodywork Supports the Gut-Brain Connection
Somatic bodywork—such as massage, breathwork, craniosacral therapy, and myofascial release—helps regulate the nervous system, which directly influences gut health and mental well-being. Since the gut and brain are deeply connected through the vagus nerve, physical touch and movement can enhance this communication and reduce stress-related gut issues.
Ways Somatic Bodywork Can Help:
1️⃣ Activates the Parasympathetic Nervous System ("Rest & Digest" Mode)
Techniques like abdominal massage, craniosacral therapy, and gentle touch stimulate the vagus nerve, which calms the nervous system and improves digestion.
This can help with issues like bloating, constipation, and irritable bowel syndrome (IBS)
2️⃣ Reduces Chronic Stress & Inflammation
Stress triggers gut inflammation and disrupts healthy gut bacteria.
Somatic practices like breathwork and myofascial release lower cortisol (the stress hormone), promoting a healthier gut microbiome.
3️⃣ Enhances Gut Motility & Blood Flow
Gentle belly massage or visceral manipulation can stimulate digestion and prevent sluggish bowels.
Fascia work and movement therapies (like Feldenkrais or Rolfing) improve circulation to digestive organs.
4️⃣ Releases Stored Trauma That Affects Digestion
The gut holds emotional stress, and unresolved trauma can contribute to gut issues.
Somatic therapy and body awareness exercises help release these stored emotions, easing gut-brain tension.
5️⃣ Improves Body Awareness & Intuition
Practices like yoga, breathwork, and somatic experiencing strengthen the connection between your body and mind, helping you tune into what your gut is telling you.
This can lead to better eating habits, improved digestion, and emotional regulation.
Simple Somatic Practices to Try for Gut Health
👐 Abdominal self-massage – Rub your belly in circular motions to stimulate digestion
.🌬️ Diaphragmatic breathing – Deep belly breaths calm the nervous system and improve gut motility.
🧘 Gentle yoga or Feldenkrais movements – Help release tension stored in the gut area.
🤲 Craniosacral therapy or vagus nerve stimulation techniques – Support nervous system balance.
By addressing both the body and mind, somatic bodywork can help heal digestive issues, reduce stress, and enhance overall well-being.
As a trauma informed accredited Life Coach, Neurolinguistic Programming & EFT practitioner, Clinical Hypnotherapist, Breathwork and yoga teacher with a holistic somatic approach, Carla Carolina Watson can support your journey.
For the last 7 years she’s worked in the wellbeing industry providing safe spaces for people to let go what’s holding them back and focus their energy on what truly matters for them while embracing their most authentic balanced self.
Carla has worked in renowned wellness centres, yoga studios, 1:1 with individuals all over the world as well as facilitating wellbeing spaces for local businesses to support their teams.
Her unique approach gives her clientsdifferent options to explore what works best for their goals. Through her offerings you can choose to work on: Phobias & Fears, Self-Reflection, Emotional Resilience, Anger, Communication, Stress Management and more.
Since becoming a mother two years ago she has focused on creating healing spaces for women and mothers to explore the benefits of different nourishing somatic practices like Sound Baths, Therapeutic Singing & Writing, Women Circles, and Wellness workshops.
Her services are also available to curate private gatherings like: Mother Blessings, Purposeful Hen Parties, Festivals and more.
Get in touch for more information: carlacarolinacoach@gmail.com
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