In 2025 I was diagnosed with an umbilical hernia. I can’t be sure how I did it, though on reflection I can be sure of the things I was doing to create a situation where it was more likely to happen. Below are the supplementary strategies I have used to get to the point of being asymptomatic. Of course this is not advice, just the experimental process of one individual determined to avoid surgery and heal my hernia naturally. Listen to the advice of your healthcare provider and take your own decisions.

Bear in mind that the below strategies are a combination of healing techniques learned from working in the wellness space, a layperson’s understanding of medical information from complicated studies to individual anecdotes, and a good dose of intuition. Some may prove to be wrong and require a U-turn in the light of expert evidence, but in combination these things have been effective.

1/ Weight loss; or more specifically fat loss to reduce abdominal pressure.

2/ Intermittent fasting as the means to achieve fat loss; using 18-6 intermittent fasting and occasionally doing a 24 hour fast (I struggle to go to bed hungry but can manage evening meal to evening meal). As well as achieving weight loss and other benefits of fasting, the intention was to induce autophagy in the hope that my body could target the fat in the hernia.

3/ Supplements; I was already taking D3/K2 and turmeric root, I temporarily added a vitamin C drink to promote fascia healing. I also focused on eating foods high in collagen.

4/ 360-degree breathing; moving away from belly breathing and ensuring I was also breathing in to the back and sides.

5/ Keeping a neutral core when exercising; stable but not tensed.

6/ Physiotherapy; pursuing a physiotherapy programme for healing abdominal diastasis.

7/ Walking; lots of walking for the calorie burn and general health benefits but specifically to benefit from the cross-body pattern and to tune up the core. I backwards walk a lot as part of my Chi Kung routine and continued to do this.

8/ Chi Kung; particularly focused around working with colour and specific visualisations as well as some mental work.

Should you wish to arrange a consultation call or a lesson to incorporate Tai Chi and Chi Kung principles into your recovery, click the ‘Add to cart’ button further up the page and proceed to the checkout. You will be asked to complete a contact form where you can add specific information about your situation and your goals.

Tim – Head Instructor, Wu Xing Taiji Boxing Alliance/Founder, Tai Chi Empowerment