How To Avoid Swallowing Air
Swallowing air (called aerophagia) can lead to bloating, burping, gas, and discomfort. It often happens unconsciously while eating, drinking, or even breathing. Here’s how to avoid swallowing excess air:
🍽️ 1. Eat and Drink Slowly
- Chew thoroughly and take small bites.
- Avoid talking while chewing — it increases air intake.
- Don’t rush meals; set aside enough time to eat calmly.
🥤 2. Avoid Carbonated Beverages
- Sodas, sparkling water, beer, and champagne release carbon dioxide, which can increase swallowed air.
- Stick to still water or flat drinks.
🍬 3. Limit Gum Chewing and Hard Candies
- Both cause you to swallow more frequently, leading to more air intake.
- If you need a breath freshener, try mints that dissolve quickly instead.
🚭 4. Don’t Smoke or Vape
- Smoking and vaping involve repetitive inhaling and can lead to air swallowing.
- They also irritate the digestive tract.
😮💨 5. Breathe Through Your Nose
- Mouth breathing (especially when anxious, congested, or exercising) increases the risk of swallowing air.
- Practice nasal breathing and manage congestion with saline sprays or decongestants if needed.
🪑 6. Improve Posture
- Slouching while eating can compress your stomach and lead to trapped air.
- Sit upright during and after meals for proper digestion.
🧠 7. Manage Stress and Anxiety
- Nervous habits (e.g., frequent swallowing, sighing, or shallow breathing) can cause aerophagia.
- Try relaxation techniques like deep breathing, meditation, or progressive muscle relaxation.
🦷 8. Check Dental Appliances
- Poorly fitting dentures or retainers can cause you to swallow more air.
- See a dentist to ensure proper fit.
⚠️ 9. When to See a Doctor
See a healthcare provider if:
- You have chronic bloating, burping, or gas
- You feel air in your stomach regularly despite lifestyle changes
- You suspect GERD, IBS, or a swallowing disorder