1. Diaphragmatic Breathing – 5 minutes, twice per day

 This isn’t optional—it’s the reset button.

• Lie on your back, knees bent
• One hand on chest, one on stomach
• Inhale deeply through your nose into your belly
• Exhale fully through the mouth—slow, controlled
• Finish with a “sigh” or low hum (vagus nerve activation)

👉 This re-engages deep core stabilisers and reduces visible distension within days.

 

2. Cut Known Gut Irritants for 7 Days

This includes:

• Gluten
• Dairy
• Carbonated drinks
• Alcohol
• Excessive raw veg
• Sugar alcohols (found in “fitness” snacks)

👉 You’re not removing calories—you’re removing inflammation. That’s often what’s pushing your stomach out.

 

3. Cook Your Veggies + Eat Warm Foods

Cold/raw/fibrous foods can cause bloating in a dysregulated gut.

Try:

• Cooked spinach, carrots, zucchini, sweet potato
• Bone broth with added collagen
• Well-cooked rice and chicken
• Ginger tea or fennel tea after meals

👉 A warm gut is a relaxed gut. A relaxed gut lays flat.

 

4. Activate Your TVA (Transverse Abdominis)

 This is your internal corset—most people never train it.

Do this 2–3x per day:

• Lie on your back with knees bent, feet flat
• Inhale deeply
• Exhale slowly while pulling your belly button in and up
• Hold for 5–10 seconds. Repeat 10 reps

5. Fix Your Posture

Standing or sitting with anterior pelvic tilt will always push your stomach out.

Try this posture cue:
“Ribs down. Glutes engaged. Neck tall. Belly gently drawn in.”
Hold it throughout the day—not by force, but by awareness.

👉 This alone can visually flatten your stomach by 10–20%.

 

6. Walk Every Day (Minimum 20–30 Minutes)

Low-intensity movement helps:

• Flatten your stomach through improved digestion
• Regulate cortisol
• Stimulate lymphatic drainage
• Burn fat without spiking stress

Do it after meals for maximum effect.

 

7. Gargle, Hum, and Cold Splash

Every morning:

• Gargle water for 30 seconds
• Sing or hum a song
• Splash cold water on your face or neck

👉 All stimulate the vagus nerve → improves digestion, reduces bloating, relaxes core tension.

 

8. Stop Sucking In Your Stomach

This causes chronic tension and shallow breathing.

Instead, think “relaxed belly, engaged breath.”
You’ll look better because you’re letting your core reset naturally.

 

9. Drink Digestive Support Tea After Meals

Try:

• Ginger + peppermint
• Fennel + chamomile
• Lemon + apple cider vinegar (first thing in morning)

👉 Reduces bloating, soothes gut lining, supports motility.

 

10. Limit Screen Time and Mental Input at Night

No screens = lower cortisol = less belly inflammation
Also:

• No eating 2 hours before bed
• Sleep in darkness (eye mask if needed)
• Magnesium glycinate before bed (if tolerated)

👉 Quality sleep = overnight cortisol drop = stomach naturally flattens

 

Summary: What to Focus on This Week

• ✅ Diaphragmatic breathing x2 daily
• ✅ Cooked meals only (no gluten/dairy/alcohol)
• ✅ TVA activation + posture reset
• ✅ Walks + gargling + teas
• ✅ Sleep hard. Hydrate well. Release pressure.

This will visibly flatten your stomach in 3–5 days if your system is responsive.
Within 2–3 weeks, it could reset your entire core pattern.