Dealing with heartburn can be challenging, but a simple routine might just be the remedy you need, potentially sparing you the need for medication. This easy-to-follow approach could be as effective as reaching for pills when symptoms strike.

That familiar burning sensation in your chest is often attributed to heartburn, which occurs when stomach acid creeps up toward the throat. If this is a frequent issue for you, it might indicate gastro-oesophageal reflux disease, commonly referred to as GORD.

While medications like antacids, alginates, or GP-prescribed proton pump inhibitors are effective for managing heartburn, they should ideally be used for a limited period, typically no longer than a couple of months, to avoid dependency. Instead, an experienced pharmacist suggests a straightforward 15-minute routine as an alternative before resorting to medication.

Deborah Grayson, a pharmacist and nutritional therapist with over three decades of experience, advises that individual digestive systems vary greatly. She recommends consulting a GP if you experience severe symptoms, persistent bloating, or changes in bowel habits, according to a report by The Sun.

Grayson highlights that stress and anxiety are significant triggers for heartburn. Additionally, spicy foods, smoking, obesity, and pregnancy can aggravate the condition.

She explains, “Our digestive system is governed by the parasympathetic nervous system, often referred to as ‘rest and digest’. However, when we are stressed, the sympathetic nervous system, known as ‘fight or flight’, takes over, causing digestion to slow down.”

Although, there are ways you can ease discomfort that are quite straightforward, and they don’t require expensive supplements or extreme diets. Just a few minutes of preparation before your meal can help your body digest food easier, and it only takes 15 minutes.

Known online as the Godmother of Pharmacology on TikTok, Deborah explains that it’s all in the brain, and creating a stress-free environment can help. She says: “Start by thinking about the food you are going to eat, from how it smells, how it tastes, and how it makes you feel.

“Even if you are eating ready-prepared meals, taking a moment to focus on your food can really help.” On top of that, you need to ensure you’ve created a calm environment, which can be tough if you’re eating on the go.

Deborah equally recommends a short breathing exercise, in which people should take five minutes doing “alternate nostril breathing” or any other relaxing breathing method.

She explains: “Place your right index finger over your right nostril and breathe in deeply. Swap over to close off your left nostril and breathe out.Then breathe in through the left nostril, swap and breathe out through the right, and continue in this loop for five minutes.”

As little as two minutes can be equally beneficial. As long as you’re clearing all distractions when you sit at the table to eat, allowing your body to ‘rest and digest’.

A big part of ensuring you’re digesting your food properly and avoiding heartburn is to not “inhale” your food. Deborah explains the importance of slowing down the entire process.

She said: “We live in a culture that prizes speed. We grab a sandwich on the go, eat at our desks, or scroll on our phones while we chew. But our digestive system thrives on calm attention. Even a few minutes of preparation can transform how your body handles food.

“By slowing down and focusing on your food, you help your body absorb nutrients more efficiently. It can also reduce bloating and support overall gut health.”