Innocent Habits That Secretly Trigger Acid Reflux

37. Holding Your Breath During Physical Exertion

Holding your breath while lifting something heavy or during an intense moment of exercise can be a significant trigger for acid reflux. This action, known as the Valsalva maneuver, creates powerful pressure in your abdominal cavity and chest. This internal pressure can force your stomach contents, including stomach acid, back up into the esophagus. People often do this subconsciously when straining or lifting. Instead, remember to breathe out as you exert yourself. Exhaling helps release the pressure and protects your lower esophageal sphincter from being pushed open.

38. The Unseen Impact of Allergies and Nasal Congestion

Allergies, chronic sinus issues, and nasal congestion can be an unexpected and persistent driver of acid reflux. When you have a stuffy nose, you are more likely to breathe through your mouth, which causes you to swallow more air throughout the day and night. This excess swallowed air increases pressure in your stomach and can force acid upward. Additionally, post-nasal drip—when mucus drips down the back of your throat—can contain inflammatory substances that irritate the esophagus. Treating underlying allergies or congestion with antihistamines or nasal sprays may help clear up both issues.