Zacharia Zenios, neurosomatic therapist, explains why reducing tension in the solar plexus is key to alleviating hiatal hernia symptoms. He breaks down how stomach spasms, vagus nerve impingement, and subclinical hernias often go undiagnosed—but can be improved through targeted bodywork and relaxation.
Introduction and Personal Story
Josef Kreitmayer
Here we come with another amazing session at the Reflux Summit. As a guest, we have Zacharia Zenios, who is an expert working with hiatal hernias. Welcome, Zacharia.
Zacharia Zenios
Thank you for having me.
Josef Kreitmayer
Zacharia is a fitness expert with a master’s degree in exercise and nutrition science from the University of Tampa. He’s a certified yoga teacher and National Academy of Sports Medicine personal trainer. His Marine Corps background and training from the Center of Neurosomatic Studies add unique discipline to his holistic approach. His sessions integrate yoga and mindfulness, providing a transformative fitness experience. He specializes in training people with hiatal hernia conditions. Wonderful to have you.
Zacharia Zenios
Appreciate the invite.
Josef Kreitmayer
Can you share a bit about your story? I know that for many, the journey starts from personal experience.
Zacharia Zenios
Yeah. The initial injury that caused my hiatal hernia happened in 2009 when I was around 15 or 16 years old. I was playing ice hockey and slid into the boards on my belly with my legs curled up behind me. I went into extreme spinal extension, got the wind knocked out of me, and was paralyzed on the ice for a few minutes. I recovered and kept playing, but that injury caused a host of issues later on: two disc bulges, a spinal injury, and a fractured xiphoid process.
Later, in the military infantry, a very physically demanding job, my symptoms worsened. There was visible inflammation and a bulge in my solar plexus area. I had trouble digesting food, acid reflux, anxiety, and shortness of breath. Doctors, both in the military and at the VA, diagnosed me with a small sliding hiatal hernia, type 1, but only offered drugs or, possibly in the future, surgery. I didn’t accept that as my only option.
I researched hiatal hernias and realized it’s more of a structural issue—the stomach pushing upward. I experimented with ways to heal it naturally, found success, and shared my journey in a video that unexpectedly resonated with a lot of people. That was the beginning of my mission to help others with this condition.
Releasing Tension and Understanding the Vagus Nerve
Josef Kreitmayer
You took your background in fitness and developed a program from that perspective. What’s the most important thing people wouldn’t expect that can alleviate a hiatal hernia?
Zacharia Zenios
The number one thing is reducing tension in the solar plexus area. As a neurosomatic therapist, I see people with hiatal hernias regularly, and that area is always tight. The stomach is a muscle, and it can get stuck in a spasm. Releasing that tension allows the stomach to come down out of the chest.
The vagus nerve is often overlooked. It controls the parasympathetic nervous system, which governs rest, digestion, and healing. The vagus nerve travels through the same hole in the diaphragm where the esophagus passes. If the stomach is pushing up, even in a subclinical way, it can impinge on the vagus nerve, putting the body in a constant fight-or-flight state and impairing digestion.
Causes of Hiatal Hernias
Josef Kreitmayer
In your case, it was from an accident. What are some other causes?
Zacharia Zenios
Physical injury is a major one. Any event where someone gets the wind knocked out of them can be a potential cause.
Food sensitivities can also lead to stomach spasms. If something irritates your stomach—processed foods, pesticides, or seed oils—it can push the stomach upward.
Heavy lifting is another big factor, especially for powerlifters using the Valsalva maneuver. Too much intra-abdominal pressure forces the stomach up. Wearing weight belts makes this worse.
Weak diaphragms are a common issue. If you don’t use it, you lose it. Dysfunctional breathing weakens the diaphragm, and the hole it surrounds becomes lax.
Pregnancy, with its associated abdominal laxity, can also contribute. Emotional stress and anxiety play a big role, as they impact breathing and muscle tension.
Obesity and visceral fat increase abdominal pressure. Poor posture, breathing dysfunction, and emotional stress all factor in. The stomach doesn’t even have to fully protrude through the diaphragm to cause symptoms.
Hiatal Hernia Types and Treatment Options
Josef Kreitmayer
Hiatal hernias vary in size and type. Which ones can be treated with exercises, and which might require surgery?
Zacharia Zenios
Type 0 is subclinical and not usually diagnosed by traditional methods. It’s the easiest to treat naturally.
Type 1 is the sliding hernia, the most common. The stomach moves up and down and can be missed during diagnosis if it happens to be down at the time.
Type 2 is paraesophageal, where the stomach pushes next to the esophagus.
Type 3 combines both sliding and paraesophageal features.
All of these, in most cases, can be managed with proper techniques.
Type 4 is the most severe. Other organs, not just the stomach, push through the hiatus. This usually requires surgery and can be life-threatening.
Size is also a factor—hiatal hernias are measured in centimeters. A type 1 hernia can be mild or severe depending on its size.
The Three-Step Healing Approach: Relax, Release, Strengthen
Josef Kreitmayer
Most people are told they only have two options: medication or surgery. What is your approach?
Zacharia Zenios
The conventional approach is symptom management: drugs first, then possibly surgery. But that doesn’t address the root cause.
My approach is threefold.
First, relax—calm the diaphragm, stomach, lower esophageal sphincter, and psoas muscle. These areas are often in spasm.
Second, release—use manual or self techniques to traction the stomach down. This can include trampoline exercises, heel drops, and self-massage.
Third, strengthen—strengthen the diaphragm and deep core muscles like the transverse abdominis. This helps maintain proper posture and breathing mechanics, preventing recurrence.
Most people are unaware of how interconnected these systems are. Fixing one without addressing the others leads to limited success.
Personal Recovery Techniques and Discoveries
Josef Kreitmayer
How did your healing process go personally?
Zacharia Zenios
Once I learned what a hiatal hernia was, I experimented. One powerful technique was the trampoline method—drink warm water in the morning and jump. The warm water adds weight, and the jumping helps pull the stomach down. I also added lobelia extract to further relax the diaphragm.
Self-massage, magnesium oil, and Qi Gong were pivotal. Qi Gong combines breath, movement, and meditation. It includes stomach healing techniques with vocal tones that resonate with the stomach.
In my case, the solar plexus bulge was severe, but using these tools, the inflammation reduced dramatically. Spinal injuries, especially in the thoracic region, also played a role and had to be addressed.
The Role of Posture and Breathing
Josef Kreitmayer
Posture made a big difference for me. Is that something you see as critical?
Zacharia Zenios
Absolutely. Poor posture compresses the diaphragm. Overdoing crunches or having a rib flare posture can both cause problems. Training the deep core—transverse abdominis and obliques—is essential.
Posture should be neutral and relaxed. Instead of shoulders back, think sternum up. This encourages natural alignment without overcompensation. Good posture supports healthy breathing and nerve function, which are crucial for healing.
DIY Steps for the Three-Phase Method
Josef Kreitmayer
What can people do at home for each of your three steps?
Zacharia Zenios
For relaxation, use magnesium oil and diaphragm self-massage. Breathwork and emotional regulation help shift the body into a healing state.
For release, the trampoline and warm water technique is most effective. Heel drops are an alternative.
For strengthening, I teach the vacuum technique, which activates the pelvic floor and deep core. Also, vagus nerve toning—humming, breathing exercises, and mindful movement.
Breathing Mechanics and 360-Degree Breath
Josef Kreitmayer
How can people know if they’re breathing properly?
Zacharia Zenios
Lie down, place one hand on the chest and one on the belly, and inhale through the nose. Many people only breathe into the chest or belly.
True diaphragmatic breathing expands in 360 degrees—front, sides, and back.
Use the yoga practice of three-part breath: belly, ribs, and then chest. This trains the full range of motion and supports core stability.
Observing Triggers and Lifestyle Tips
Josef Kreitmayer
What would you say to people just starting?
Zacharia Zenios
Start by observing what makes symptoms worse—late eating, stress, alcohol, or specific foods. Everyone’s triggers are different.
Use mindful eating, chew thoroughly, and don’t talk excessively during meals. Elevate the head of your bed. Incline bed therapy supports both reflux and lymphatic drainage.
It’s about small, consistent lifestyle adjustments.
Improving Vagal Tone
Josef Kreitmayer
What is vagal tone, and how can people improve it?
Zacharia Zenios
Vagal tone refers to the strength of the vagus nerve signal. It regulates the parasympathetic nervous system.
If it’s weak or impinged—in the neck, under the clavicle, or at the diaphragm—the body struggles to relax and heal.
Massage key impingement points, hum, especially hummingbird breath, and fix forward head posture. Freeing the vagus nerve and practicing toning exercises makes a big difference.
Self-Massage Maneuver
Zacharia Zenios
To manually release the stomach, go into spinal extension, find the stomach left of center, then as you exhale and flex the spine, traction the stomach downward.
Add the traditional Chinese medicine sound chhh to enhance the effect. It’s powerful but takes body awareness.
Overview of the Hiatal Hernia Program
Josef Kreitmayer
Tell us about your program.
Zacharia Zenios
The program starts with education—understanding the types, symptoms, causes, treatments, and diagnostic tools.
Then it guides you through the three-step approach: relax, release, and strengthen.
I include many techniques so people can find what works best.
There are also lifestyle strategies like proper food combining, not drinking large amounts of water during meals, and mindful eating.
Supplements are minimal but include lobelia extract and magnesium oil.
Exercises to Tone and Strengthen the Diaphragm
Zacharia Zenios
Vacuum exercises on an empty stomach are great.
Lying with a kettlebell on your belly and breathing deeply helps strengthen the diaphragm.
Light Valsalva training builds intra-abdominal pressure control without causing harm.
Raising the arms and making the huh sound after stomach traction tones the diaphragm.
Crunches can be fine if done over a BOSU or Swiss ball, allowing a full range of motion.
Community Impact and Final Reflections
Josef Kreitmayer
How has sharing your story online shaped your work?
Zacharia Zenios
The response was overwhelming. People on Reddit and YouTube shared how my videos gave them hope when doctors didn’t. Some even called them the best resources on the topic.
That feedback pushed me to create the program. There’s truly nothing else out there offering practical steps and education for hiatal hernias.
Advice for Getting Started
Zacharia Zenios
Avoid crunches and the Valsalva maneuver early on. Be mindful of bending and lifting.
Observe what makes symptoms worse—foods, activities, or emotional states.
Be your own physician. No one knows your body better than you.
The first step is curiosity and awareness. Don’t expect a pill or surgery to fix everything.
Take an active role in your healing.
