Tummy Talk: Conversing With The Enteric Nervous System
We often conceptualize trauma as an event stored in the brain, something we work through with thoughts and memories. However, trauma is not just a psychological phenomenon. It is a full body experience, and its residues often settle deep within our visceral landscape. One of the most powerful, yet frequently misunderstood, repositories of these experiences is what we might call "gut memory." This concept refers to the way our enteric nervous system, the intricate network of neurons lining our gastrointestinal tract, encodes and remembers experiences, particularly those of a distressing or traumatic nature. This system, our so-called second brain, does not process events in words or narratives. Instead, it records them in the language of sensation, impulse, and visceral response.
When an individual experiences trauma, the body's survival mechanisms are overwhelmingly activated. This high intensity state is imprinted into the nervous system, including the enteric system. The gut is intimately connected to the brain via the vagus nerve, a primary conduit of the mind body connection. Therefore, a sudden noise, a specific tone of voice, or even a particular time of year can trigger a gut response. This might manifest as nausea, butterflies, cramping, or a general sense of unease or dread in the pit of the stomach. The critical shift in perspective I encourage is to stop pathologizing these sensations as mere annoyances or disorders to be eliminated. Instead, we must learn to see them as communication. These gut feelings are messages from a part of us that remembers, a part that is trying to complete a protective impulse or signal that something in our present environment is reminiscent of a past threat. Our task is not to silence the messenger but to understand its language.
Interpreting these messages requires a gentle, curious, and non judgmental approach. We must move away from a paradigm of control and toward one of conversation. The goal is to develop a relationship with these internal sensations, to listen to them with compassion, and to acknowledge their protective intent. By doing so, we can begin to differentiate between a signal about a genuine present moment threat and an echo from a past traumatic event. This process of mindful attention allows the nervous system to gradually update its assessment of safety, helping to dissolve the power of these somatic memories over time. The gut is not our enemy. It is a deeply intelligent ally that has been trying to get our attention all along.
Here are three exercises to begin a useful conversation with your enteric nervous system:
1. Mindful Belly Breathing and Scanning. Find a quiet, comfortable place to sit or lie down. Place one or both hands gently on your abdomen. Begin to bring your awareness to your breath, noticing the natural rhythm. Do not force it. Simply observe. With your hands on your belly, feel the rise and fall with each inhalation and exhalation. After a few minutes, mentally scan the area of your gut. Notice any sensations without judgment. Is there warmth, coolness, tightness, churning, or perhaps nothing at all? Simply acknowledge whatever is present. If a sensation arises, breathe into that space with a sense of softness. Imagine your breath creating a little more space around the sensation. Thank your body for sharing this information with you.
2. Dialoguing with Sensation. When you notice a strong gut feeling, such as a knot of anxiety, see if you can get curious about it. Close your eyes and bring your attention to the sensation. Ask it simple, open ended questions internally. "What are you trying to tell me?" "What do you need me to know?" "When did you first appear?" Do not expect answers in words. Instead, pay attention to any shifts in the sensation, any images that arise, any emotions that surface, or any spontaneous memories. The response may be a feeling of needing to stretch, a deep sigh, or a sense of clarity. The act of asking the question sincerely communicates to your body that you are listening.
3. Grounding for Gut Safety. Often, gut feelings are signals of dysregulation. You can respond by actively grounding yourself to reassure your enteric nervous system that you are safe in the present moment. Stand up firmly on the ground. Feel your feet connecting with the floor. Press down through your soles and notice the support beneath you. Look around the room and name five things you can see. Listen for four distinct sounds. Feel three things you can touch. This simple exercise pulls your awareness into the here and now, directly countering the body's threat response and sending a powerful message of safety from the brain back down to the gut.
