Yoga and Exercise for Nausea

Gentle yoga and breathing may ease mild nausea in some people and reduce stress-related nausea. Evidence is limited, and yoga is not a treatment for the cause of nausea.

When to practise

Only when the nausea is mild and you feel steady. Do not practise during active vomiting or severe symptoms. Do not practise right after a meal.

Breathing

• Slow belly breathing: in through the nose, out slowly, for 5 minutes
• Anulom Vilom (alternate nostril breathing): gentle, without breath holding
• Cooling breath (Sheetali): only if comfortable and the air is clean

Gentle poses

• Sitting with a tall spine (Sukhasana): with relaxed shoulders
• Gentle seated twist: very light, and only if it does not worsen nausea
• Cat-cow: slow spinal movement
• Legs-up-the-wall: 3 to 5 minutes if it feels fine
• Shavasana: rest with head slightly raised if you feel sick lying flat

Acupressure

Pressing the inner wrist point, about three finger-widths from the wrist crease, is a common technique. Evidence is mixed, and it is safe for most people.

Exercise

Short, slow walks in fresh air may help. Avoid vigorous exercise on an empty or very full stomach.

What to avoid

• Strong twists, inversions and tight abdominal poses
• Hot yoga
• Exercise in a stuffy, hot room
• Practising with severe dehydration or fever

Pregnancy

Practise only gentle poses with a trained teacher, and ask your doctor.

Key point

Calm breathing and light movement may help comfort. See a doctor if nausea persists.

Remember

Most nausea passes with rest and fluids. See a doctor if it lasts more than 2 days, keeps returning or comes with warning signs.