Why Breathing Might Be the Missing Piece in IBS Relief
When we think of solutions for IBS, we often focus on diet, supplements or medication — but what if something as simple as how you breathe could ease your symptoms?
For many people with bloating, cramping, or irregular bowels, the root issue lies in the nervous system — and that’s where breathwork comes in.
IBS and the Nervous System
IBS is closely tied to the gut-brain axis, the communication network linking your digestive system to your brain. When you’re stressed or anxious, your body enters "fight-or-flight" mode, which shuts down digestion. This can lead to symptoms like:
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Bloating or urgency after eating
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Constipation or diarrhoea
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Cramping or pain
By calming the nervous system, breathing techniques can help restore your gut’s natural rhythm.
How Breathing Helps IBS
Slow, deep breathing activates the parasympathetic nervous system — your body’s "rest-and-digest" state. This improves:
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Blood flow to the gut
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Bowel motility (how your gut moves food)
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Sensitivity to gas or pressure
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Overall feelings of calm and control
Many people notice fewer flare-ups and more predictable bowel habits when they practise mindful breathing daily.
Try This: Diaphragmatic Breathing for Gut Relief
1. Sit or lie down comfortably. 2. Place one hand on your chest and one on your belly. 3. Inhale slowly through your nose, letting your belly rise. 4. Exhale gently through your mouth, allowing your belly to fall. 5. Repeat for 5–10 minutes.
Aim to practise once or twice a day, especially during IBS flare-ups or after meals.
Extra Tip: Extend the Exhale
Lengthening your exhale (e.g. inhale for 4, exhale for 6) boosts vagus nerve activity and helps reduce gut spasms and bloating.
Final Thoughts
Your breath is a free, powerful tool for calming the gut. While it won’t fix everything, it can dramatically improve how you feel — both in your belly and your brain. In a world full of noise and chaos, breathwork brings you back to balance.
Curious to try it with guidance? Visit www.gutheaven.co.uk for tips, demos and more gut-soothing strategies.