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The abdomen is one of the most active centers of transformation in the human body. Within this region reside the digestive organs, the intestinal tract, large networks of blood vessels, lymphatic channels, and an intricate nervous system often referred to as the enteric nervous system or “the second brain.”
Every day, the abdominal organs process enormous amounts of material: food, fluids, metabolic waste, hormones, microorganisms, and toxins. In order to function well, these organs rely on good circulation, fluid movement, and natural motility of the intestines.
However, modern lifestyles often work against this natural movement. Long hours sitting, shallow breathing, chronic stress, tight abdominal muscles, and insufficient physical activity can slow down circulation in the abdominal cavity. When this happens, the digestive organs may become congested, and the movement of fluids and waste through the intestinal tract can become sluggish.
This is where abdominal massage becomes an extremely valuable practice.
For centuries, many healing traditions — including Traditional Chinese Medicine, Daoist internal practices, Ayurvedic therapies, and European naturopathic traditions — have recognized the benefits of gentle, intentional pressure applied to the abdomen.
Abdominal self-massage can help:
stimulate intestinal motility
improve circulation in digestive organs
encourage lymphatic drainage
release tension in the abdominal wall
support natural detoxification processes
reconnect awareness with the body’s center
When practiced slowly and consciously, abdominal massage also encourages deep breathing, relaxation of the nervous system, and a greater sense of internal presence.
The practice described in this guide is called The 9 Points Abdominal Self-Massage. It is a simple yet powerful routine that works progressively along the main anatomical sections of the colon and central abdominal structures.
Through a combination of deep abdominal breathing, gentle body weight pressure, and slow rotational massage, this ritual encourages movement in the digestive tract while remaining respectful of the body’s natural sensitivity.
Performed regularly, this practice can become a daily ritual that supports digestive vitality, abdominal comfort, and overall well-being.
This routine is performed slowly, with attention and respect for the body. The pressure should always remain deep but comfortable, never painful.
The goal is not to force the tissues, but to invite the organs to relax and release congestion.
Kneel comfortably on the ground or on a yoga mat.
Keep the spine upright and relaxed.
Place both hands into fists.
Before beginning the massage, take 9 slow, deep abdominal breaths.
Allow the abdomen to expand fully as you inhale and soften as you exhale. This breathing prepares the organs and relaxes the abdominal wall.
On the ninth breath, exhale completely and allow the body to gently lean forward over the fists positioned on the abdomen.
When the lungs are empty and the body relaxed, hold the breath briefly and perform the massage movement.
The fists rotate slowly and deeply into the abdomen, using body weight rather than muscular force.
Always remain below the pain threshold.
Each point is repeated three times before moving to the next location.
Place the fists on the lower abdomen:
one fist over the ilio-caecal valve (lower right abdomen)
one fist over the sigmoid colon (lower left abdomen)
These areas correspond to the entry and exit zones of the large intestine, making them key points for stimulating bowel movement.
After the ninth exhale:
Lean forward gently over the fists.
Hold the breath briefly.
Rotate the fists slowly and deeply into the abdomen.
Repeat three times.
Move the fists slightly upward to the middle sections of the colon:
one fist on the ascending colon (right side of the abdomen)
one fist on the descending colon (left side)
Follow the same sequence:
Take 9 deep abdominal breaths.
On the final exhale, lean forward onto the fists.
Hold the breath gently.
Rotate the fists deeply but comfortably.
Repeat three times.
Move the fists further upward to the upper corners of the colon:
the hepatic flexure beneath the right rib cage
the splenic flexure beneath the left rib cage
These areas often accumulate tension and congestion due to their angle within the colon.
Perform the same breathing and massage process.
Repeat three times.
Bring the fists close to each other and place them just above the pubic bone on the midline of the abdomen.
This region corresponds to the lower central abdominal cavity and helps stimulate circulation in the pelvic digestive structures.
Repeat the same sequence:
9 abdominal breaths
exhale completely
lean forward
rotate the fists gently
Repeat three times.
Move the fists slightly upward so they rest next to each other over the navel.
The navel region is a central point where many abdominal structures converge.
Repeat the same breathing and massage sequence.
Perform three repetitions.
Finally, move the fists upward to the solar plexus, just below the sternum.
This region corresponds to a major nerve center and is closely connected with the stomach, liver, pancreas, and diaphragm.
Because this area can be sensitive, apply gentle and respectful pressure.
Follow the same process:
9 deep abdominal breaths
full exhale
lean forward
slow rotation of the fists
Repeat three times.
Once the full sequence has been completed, remain kneeling or sit comfortably for a moment.
Allow your breathing to return to its natural rhythm and take time to feel the internal sensations within the abdomen.
Many people notice:
warmth
subtle movement in the intestines
deeper breathing
a sense of internal circulation
If you feel slightly dizzy after the practice, this simply means the body is adjusting to the change in circulation.
In this case:
lie down gently on your back
relax for a few minutes
allow the body to settle before standing again.
The 9 Points Abdominal Self-Massage is a simple yet powerful ritual that reconnects you with the center of your body.
When practiced regularly, it can support:
digestive comfort
intestinal movement
abdominal circulation
internal awareness
Beyond its physical effects, this practice also cultivates a deeper relationship with the body.
Through breath, pressure, and attention, the abdomen — often neglected in daily life — becomes once again a living center of vitality and transformation.
Practiced with patience and respect, this ritual becomes more than a technique.
It becomes a moment of listening to the body.
A moment of restoring movement where stagnation once lived.
And a reminder that health often begins with the simplest of daily actions.