Hiatal hernias happen when part of the stomach pushes through a weak sphincter muscle in the diaphragm, beside the esophagus. This causes heartburn, chest pain, inability to take deep breaths, problems swallowing, and heart palpitations.

Hiatal hernias can be caused by a number of circumstances including:

Pregnancy
Overweight
Chronic cough
Diaphragm spasms
Abdominal Exercises (such as sit ups)

Natural Treatments

Avoid Certain Beverages: It is important to avoid coffee, tea, and alcohol, which relaxes and weakens the sphincter between the stomach and esophagus. To prevent spasms, take magnesium to replace what is lost from these beverages.
Modify Your Sit-ups: Sit-ups can increase pressure on the abdominal wall, increasing the risk of developing hernias. You should refrain from sit-ups or perform modified sit-ups instead.
Don’t Lay Down After Eating: When you lay down after eating the food and liquids in your stomach remain in a concentrated area which makes it difficult to digest properly.
Eat and Drink Separately: Drinking liquids while eating can also dilute the digestive juices needed to break down food, leading to indigestion and even hernias.
Settle Your Stomach: To settle your stomach in the morning try drinking a glass of water, rising up on your toes, and then thumping down on your heels about ten times.
Yoga Breathing: Breathe deeply by letting your abdomen rise so your diaphragm descends. This opens up the lungs to full capacity and massages the stomach in place.
Traction Massage: Traction massages on the abdomen is crucial in relaxing the stomach and helping it resume its proper position faster. This can be accomplished by massaging the stomach gently from the base of the sternum (the little space between the ribs where they attach to the breastbone) along the right side of the rib cage. By massaging in one downward movement to the right several times, you can often relieve the spasm and move the stomach back into place.