Irritable Bowel Syndrome: ‘Belly’ breathing can RELIEVE symptoms of the PAINFUL condition

It’s a long-term condition of the digestive system, which can come and go in bouts lasting a few days to several months at a time.

One in five people suffer from IBS at some stage in their life, and twice as many women are affected as men.

Symptoms can be so painful they significantly impact people’s every day lives, and can have a phycological effect causing depression and anxiety.

Around 90 per cent of sufferers endure gas-related problems, including bloating, cramps, diarrhoea, constipation and discomfort.

However symptoms – and severity of them – can vary from person to person.

Certain foods and drink can trigger flare ups, particularly fast or processed food, alcohol, caffeine and fizzy drinks.

However, IBS is often triggered by stress, impacting on gut health, along with busy lifestyles and anxiety.

Because the mind and gut are linked, mindfulness expert Emma Mills suggests breaking the IBS-stress cycle by focusing on staying calm and relaxed.

She said: “Stress can be detrimental to your mental and physical wellbeing, and for many IBS sufferers it can be a key trigger of their symptoms. 

“Taking time out for a few minutes a day for meditation and mindfulness helps ease the emotional tension that hinders our everyday routines and can help to re-balance the digestive system.”

If you do suffer a flare up, you can relieve your symptoms with Senocalm IBS Relief from Gas Related Symptoms.

These are Mills’s tips for avoiding IBS symptoms in the first place by de-stressing and looking after your gut.

1. Create a mindfulness ‘toolkit’

Always bring items with you, such as a favourite book, essential oils or herbal teas, that you know will help you feel good and relaxed while on-the-go.

2. Belly breathing

When you start to feel stressed, take five minutes out to focus on your breathing. 

Lying down, place both hands on your tummy, covering your belly button. When you breathe in, imagine there is a little balloon inside your tummy – lift your hands as you breathe in, and lower as you breathe out.

3. Visualisation

Picture your digestive tract as a long, calm river, passing through the throat and into the tummy. 

Feel the ‘river’ gently cooling the soft walls of your tummy and system, cleansing and healing your body.

4. Humming

Sit comfortably and on your next out breath, close your mouth and make a little humming sound. 

This can be very relaxing on the digestive system and restore a sense of harmony. Be careful not to over-breathe, as the aim is a nice, gentle easy relaxation.

5. Focus 

Find a flower and take three minutes to focus on it. Put all your attention into its petals, fragrance and shape, noticing how it feels to be engaged.

6. Tapping

Gently tap using your knuckles around the rib cage, across the back of the ribs and around the hips. Use 20 percent of your effort while you say, ‘I can trust my body, I can feel relaxed’.

7. Say om

First breathe in gently and on your next exhale, let out a little ‘om’ sound. Do this three to four times a day.

8. Play with opposites in self talk

In your mind, play with the opposites to reduce negative thoughts which can have an impact on your stress levels and could trigger your IBS. For example: ‘I feel anxious vs. what if I don’t have to feel anxious’, ‘I’m stressed vs. I’m at peace’, ‘I’m all uptight vs. but I can be relaxed’.