Hiatal Hernia: Why It’s More Common Than You Think — and How Hypopressives Can Help
Something I’m seeing more and more in clinic lately? Hiatal hernias.
Sometimes diagnosed, often just suspected — but always disruptive to how the core and breath system functions.
If you've ever felt:
Pressure in your chest after eating
A strange lump-in-throat sensation
Shortness of breath or reflux-like symptoms —
…you’re not alone.
Let’s talk about what’s happening beneath the surface — and why posture, breath, and fascia are the missing links in both understanding and healing.
🧠 What is a hiatal hernia?
A hiatal hernia happens when part of the stomach pushes up through the hiatus, the small opening in the diaphragm where the oesophagus passes through to reach the stomach. This herniation can affect digestion, breathing, posture, and even voice and vagus nerve function.
There are different types, but all involve disruption to the pressure balance within the thoracoabdominal space.
🧵 The Fascial Loop No One Talks About
At the heart of this is fascial tension.
The diaphragm isn’t just a muscle — it’s a dome-shaped fascial and muscular structure with openings for key structures like the oesophagus and aorta. Surrounding the oesophagus is a fascial loop — a kind of fibrous sling or wrap that supports the junction between chest and abdominal organs.
When this fascia is tight, dehydrated, or under chronic strain, it can:
Pull the stomach upward
Compromise the integrity of the hiatus
Reduce the diaphragm’s movement
And that creates the perfect storm for a hiatal hernia to form — or worsen.
🪑 Why More People Have Hiatal Hernias Now
You're not imagining it — these are becoming more common. Here’s why:
📉 Poor posture
Constant slouching, rib collapse, and forward head posture compress the diaphragm and oesophagus.
This disrupts the natural fascial tensions and can encourage upward pressure.
😮💨 Chronic breath-holding or shallow breathing
Without full diaphragmatic movement, fascia gets stuck — and the hiatus loses its elasticity.
Many people unknowingly brace or suck in their stomach all day.
💼 Sedentary lifestyles + abdominal compression
Sitting for long hours shortens the hip flexors, restricts the diaphragm, and increases intra-abdominal pressure.
Add in shapewear, high-waisted leggings, or stress-driven core gripping — and the whole system suffers.
🌿 How Hypopressives Can Help
Hypopressives are uniquely supportive for people with hiatal hernia. Why?
Because they:
🌬️ Reduce intra-abdominal pressure
The rib lift + apnea technique decompresses the diaphragm and upper abdominal organs — giving space for realignment.
🧶 Restore tension through the fascial sling
Gentle elongation and lift through the upper body helps rehydrate and reorganise the fascia surrounding the hiatus.
Over time, this improves support around the oesophageal junction.
🧍♀️ Rebuild upright posture from the inside out
Hypopressives activate deep spinal stabilisers and promote open, vertical alignment — taking load off the diaphragm and chest.
🌀 Support nervous system regulation
Many people with hiatal hernia symptoms are stuck in a sympathetic (stressed) state. Or in freeze, feeling so stuck. Hypopressives calm the system via the vagus nerve, improving digestion and breath.
✨ My Clinical Take
In almost every client I’ve seen with a suspected or confirmed hiatal hernia, I’ve also seen:
Upper thoracic stiffness
Rib collapse
A history of abdominal gripping or trauma
And a nervous system that’s working overtime
Hypopressives are one of the few practices that gently address all of these layers at once — without force, without symptom chasing, and with the person’s whole body in mind.
❤️ Final Thoughts
Your diaphragm is not just a breathing muscle.
It’s a bridge between systems, a fascial crossroads, and a key to healing upward and downward tension in the body.
If you’ve been living with hiatal hernia symptoms, know this:
It’s not just about food, medication, or avoiding flare-ups.
It’s about creating internal space and restoring support where your body has lost it.
And you can absolutely start that journey — one breath, one lift, one realignment at a time
