If you've watched my hiatal hernia self-adjustment video, you already know the basics — placing your fingers just below the sternum, applying downward pressure, and working the stomach back into position. Thousands of people have used this technique to find real relief from acid reflux, bloating, and that constant tightness under the ribcage.
But here's what I hear every week from patients: "I've been doing the adjustment, and it helps for a while, but it keeps coming back."
If that sounds like you, this post is going to explain why — and what to do about it.
The self-adjustment maneuver addresses the mechanical problem — the stomach protruding through the diaphragm. And for many people, especially those with a small or recent hiatal hernia, this is enough.
But for others, the hernia keeps returning because the underlying causes haven't been addressed. Here's what's usually going on:
Your diaphragm is a muscle. Like any muscle, if it's not being used properly, it weakens. Shallow breathing — the kind most of us do when we're stressed, anxious, or sitting at a desk all day — means the diaphragm isn't moving through its full range of motion.
A weak diaphragm can't hold the stomach in place, so the hernia keeps sliding back up no matter how many times you adjust it.
If your gut has been inflamed for months or years — from poor diet, food sensitivities, infections like H. pylori, or long-term acid suppressor use — the tissues around the esophageal opening become swollen and irritated. This makes the hernia more likely to recur and the symptoms harder to manage.
This is something most people never hear about. The vagus nerve runs right alongside the esophagus as it passes through the diaphragm. When a hiatal hernia compresses or irritates the vagus nerve, it can cause symptoms that seem completely unrelated to your stomach:
I've seen patients who went to cardiologists for palpitations, neurologists for fatigue, and psychiatrists for anxiety — all caused by a hiatal hernia pressing on the vagus nerve. The self-adjustment alone won't resolve vagus nerve irritation if it's been going on for a long time.
When stomach acid can't do its job properly — which is exactly what happens with a hiatal hernia — you stop absorbing key nutrients. Calcium, magnesium, B12, iron, and protein all require adequate stomach acid for proper absorption.
Over time, these deficiencies create their own set of problems: muscle cramps, brain fog, weakened bones, and a compromised immune system. Fixing the hernia is important, but if you've been dealing with it for years, the nutritional damage needs to be addressed too.
After decades of clinical practice, here's what I've found works for patients who aren't getting lasting relief from self-adjustment alone:
Targeted breathing exercises — not just "take a deep breath" advice, but specific protocols that strengthen the diaphragm muscle — can make a significant difference. This is one reason I created the Brainwave Breathing Protocol, which many of my patients use alongside their hiatal hernia treatment.
If there's chronic inflammation, an active infection (H. pylori is extremely common with hiatal hernias), or food sensitivities driving the irritation, no amount of mechanical adjustment will provide lasting relief. The gut environment needs to be assessed and treated.
I often recommend starting with digestive enzymes and DGL for immediate symptom relief — these two together have helped some of the most severe cases I've seen, including patients who had been to major medical centers without improvement.
Once digestion is working better, targeted supplementation can help repair the damage. Which supplements you need depends entirely on your individual case — there's no one-size-fits-all protocol for this.
Sometimes the self-adjustment technique isn't enough because the hernia is larger than what self-care can address, or because there are multiple contributing factors that need to be identified and treated together.
This is exactly the kind of case I work with in my telemedicine consultations. A 60-minute session gives me enough time to review your full health history, identify what's driving the recurrence, and build a personalized plan — not a generic list of supplements, but a targeted protocol based on your specific situation.
If the self-adjustment is working for you — keep doing it. Combine it with the breathing exercises and dietary changes on my hiatal hernia diet page. For many people, this is all that's needed.
If you've been doing the adjustment but symptoms keep returning, or if you're dealing with fatigue, palpitations, anxiety, or digestive issues that won't resolve — that's a sign something deeper is going on.
You have two options:
Ready to get started? Book a comprehensive consultation — a full 60-minute, one-on-one telemedicine session where we'll dig into your case and build a personalized treatment plan.
Not sure if this is the right fit? Take the short screening survey and I'll review your responses personally. If it looks like I can help, we'll schedule a complimentary 10-minute call to discuss your case and next steps.
Dr. Lorn Allison, DN, has over two decades of clinical experience in naprapathic medicine, neuromuscular therapy, and holistic health. His hiatal hernia self-adjustment video has helped over one million viewers worldwide.
About the Author
Dr. Lorn Allison, DN is a board-certified Doctor of Naprapathic Medicine with over 20 years of clinical experience in digestive health, musculoskeletal medicine, and integrative wellness. He is the founder of Master The Body, a family-owned wellness practice and supplement store in Joliet, Illinois. Learn more about Dr. Allison.
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How I used brainwave breathing to turn stage terror into peak performance. A specific breathing protocol that shifts your nervous system from anxious to focused in 10 minutes.
