Diaphragmatic breathing

Why it Helps

Diaphragmatic breathing is a technique that has been repeatedly demonstrated to help people manage GI symptoms across several disorders. It can improve:

• Abdominal pain

• Stool consistency

• Bowel urgency and difficulties defecating

• Frequency of bowel movements

• Abdominal distention and bloating

• Regurgitation, post meal reflux, nausea,

• Pelvic floor muscle coordination

• Overall physiological and psychological stress

How it Works

Diaphragmatic breathing activats the relaxation response – also known as the parasympathetic nervous system response or “rest and digest” system. This is the part of the nervous system that needs to be active for digestion to take place effectively.

Although simple, diaphragmatic breathing requires regular practice over several weeks to see results.

Step by Step Guide

1 Place one hand lightly on your chest and the other on your belly.

2 Inhale slowly and gently through your nose, until the count of 4, visualizing the diaphragm contracting down and your belly gently pushing against your hand. Keep you chest still and your shoulder relaxed.

3 Hold the breath gently for 1-4 counts.

4 Exhale slowly and gently through your mouth, for 6 counts – longer than the inhale. Notice your belly will flatten as the diaphragm rises. The longer exhale stimulates the relaxation response

5 Practice this daily for at least 6 weeks for best results.

Practice Recommendations

-Start with 2-5 minutes, ideally twice per day.

-Gradually increase to 5-15 minutes, twice per day.

-After a few weeks, use this technique when you’re experiencing symptoms or high stress, while continuing your twice daily practice.