Breathing techniques & meditation to support IBS, SIBO or Weight Management
The 15 minutes of guided breathing techniques and meditation is aimed to activate the parasympatheric nervous system. This is responsible for lowering stress, lifting mood and among others, supporting digestive function. The exercises you will be guided through will be a helpful component to any Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO) management program, as well as for weight management and any chronic health condition.
- For this breathing session, I recommend you be seated in a comfortable position - either on a meditation cushion or on a chair with your feet flat on the ground.
- If you are experiencing belly pain, you may feel better laying down, which will take pressure off during diaphragmatic breathing.
- If you’re new to meditation, the aim is not to have a clear mind and be free from thought, the aim is to see how quickly and therefore how often you’re able to bring your focus back to a bodily sensation such as the air entering your nostrils or the rise and fall of your belly. The more you practice, the more focused you may stay.
- Deep belly breathing which activates our diaphragm, thus also known as diaphragmatic breathing, communicates to every cell in your body that you are safe and calm. It switches you from a sympathetic nervous state of fight, flight or freeze, to the parasympathetic state of rest and digest. Diaphragmatic breathing also stimulates the Vagus Nerve, which is the major connector between the gut and then brain to control gut function. Taking time out to do this diaphragmatic breathing daily (at least once) can be important for managing digestive issues such as Irritable Bowel Syndrome. It can also be an effective way to support Migrating Motor Complex function, which is an important approach to managing SIBO. It is of course helpful for stress management and anxiety, as well as supporting any chronic health conditions and weight management, considering the mind-body connection and the benefits of spending more time in the parasympathetic nervous state.
- Aim to do these breathing exercises daily at the start and / or end of your day.
I hope you enjoy the session - Amanda Moon