If you suffer from irritable bowel syndrome (IBS), it is helpful to have tools for relaxing your body and turning off the stress response. Deep, slow breathing is one such relaxation technique. Compared to other ways of relaxing the body, deep breathing is certainly the most portable, since breathing is the one thing that we are always doing!
Difficulty: Easy
Time Required: 10 minutes
Here's How:
- Find your diaphragm: Place one hand on your abdomen, palm to stomach, with your pinky above your belly button. The muscles of your diaphragm will be under the palm of your hand.
- Place your other hand on your chest.
- Inhale slowly as you count to three.
- Think the word “Relax” as you exhale to the count of three.
- Keep your top hand as still as possible, relaxing the muscles in your chest and shoulders.
- Focus on the action of your diaphragm. Your bottom hand should move outward as you fill your lungs with air and move inward as you exhale.
Tips:
- Tip: Thinking the word “relax” as you exhale, turns the word into a cue, prompting your brain to induce a state of relaxation throughout your body.
