IBS is very common and something many people experience, including myself. Some people have dietary and structural gut complications which leads to IBS and for others, the causes are less clear. They may be psychological and lifestyle related.
There is a growing body of knowledge and scientific evidence to support the theory that IBS is a physical outcome of stress and anxiety. The idea of ‘butterflies in tummies’ is very real and a manifestation of what happens inside the gut when someone becomes alert to a stressor. The triggers for this may be innocuous to some people – a job interview, stress at work, exam pressure – but to others, it can lead to the symptoms of IBS.
Yoga offers a practical and enjoyable way to self-manage these interconnected problems of stress and anxiety resulting in IBS. By developing a regular home practice, someone experiencing IBS can see a rapid improvement to their symptoms in a short space of time.
What is IBS?
Based on what we understand about IBS, its triggers and effects, yoga (postures, meditation, relaxation, breathwork) can be useful as an intervention/treatment because it is both a form of exercise and way to relax and achieve inner calmness. In addition, teachings from yoga philosophy and a general ‘yogic way of living’ may also help sufferers to adjust their lifestyles and sustain improvements in the long term. There is a wide body of research that highlights the potential of yoga.
4 ways yoga is beneficial for managing IBS
Calming effects of yoga for IBS sufferers
IBS is a complex condition and can be difficult to diagnose initially and to treat, due to the strong presence of psychosocial factors like stress/anxiety/depression alongside the gastrointestinal (GI) complications. There is a dual relationship here – e.g. stress could already be present leading to GI problems and then the arrival of GI problems causes the person to suffer further stress, plus maybe depression and anxiety.
As one researcher has said, IBS is a “complete derailment of the brain-gut axis” and yoga offers some very accessible ways to control these symptoms and exert a positive influence with calming, balancing breathwork and meditation. Over time, people with IBS can learn to manage the triggers by themselves with simple relaxation techniques. This helps to balance the vagus nerve, making them less susceptible to stressors and therefore less likely to experience further episodes.
Benefits of yoga based movements for IBS sufferers
One very effective way to relieve the symptoms of IBS, e.g. wind and constipation, is with movement. All the research studies stress the importance of movement and physical activity to ease the symptoms of IBS so the classes will need to be relatively active. Researchers have shown that physical movement/exercise helps control and reduce IBS, but that due to the pain experienced in some cases, this can create challenges.
There are also potential barriers for patients with IBS to exercising. These include fatigue, joint pain, abdominal pain, diarrhoea and there are other considerations e.g. anaemia, osteoporosis. Practicing yoga postures (asana) as a form of exercise is very versatile and can be both gentle and vigorous, so there is plenty of scope for it to be used. Many asanas can be practiced in different ways to suit an individual, with the potential to use supine postures and practice in a supportive way that can reach many more people, including those with serious and chronic health conditions e.g. asthma, inflammatory problems like lupus or musculoskeletal problems.
Teachings of yoga philosophy support positive diet management for IBS
Controlling the diet is helpful in managing IBS because there is evidence that sufferers may experience reactions to certain foods and potentially an inability to fully digest them for e.g. some people do not fully absorb certain types of carbohydrate, which should be avoided. There are lots of simple things clients can take from yoga philosophy’s yamas and niyamas – especially ahimsa, which could be interpreted as staying away from foods that are ‘harmful’, or tapas, which could be eating wholefoods and avoiding heavily processed foods and asteya, which could be understood as not overeating, or over-indulging in foods that cause symptoms.
Yoga and boosting the immune system
Yoga also seems to be beneficial in helping people who suffer with IBS not because it specifically alters the immune response to the conditions, although it may do, but because it helps to control the associated factors which in turn affect the severity of symptoms. E.g. studies have shown that patients in research studies that were assigned yoga for a set timeframe showed higher disease-specific QOL (quality of life) than control groups, reduced anxiety and abdominal pain.
What's next for IBS sufferers?
Exactly how practicing yoga - through movement, breathwork, meditation and relaxation - improves IBS symptoms is not fully understood, but it clearly has a very beneficial impact.
Current hypotheses as to why it is powerful include a reduction in stress and alteration of the brain–gut interaction, improved sleep, improved quality of life, changes in autonomic system function, and possibly changes in the gut microbiome, for those who also perform concurrent dietary interventions. Yoga also incorporates exercise and this is a key component.
What is very clear is that since IBS is a chronic condition, to see the ongoing benefits, a yoga practice needs to be maintained in the long term as a lifelong ‘habit’. Research suggests at least 12 weeks of regular yoga must be undertaken to see clear benefits and that the practice needs to be sustained. If the person stops, the benefits are likely to be lost.
Take action: Use yoga to manage your own symptoms of IBS
Join my Gut-Brain Connection Workshop on 22 February 2025, 2-4.30pm. This event is perfect for anyone looking to reset their digestion, rebuild self-confidence, and unlock a healthier, happier version of themselves. Delivered together with Nudrat Chatgai, nutritional therapist and health coach, founder of Nourish by Nudrat.
The Gut-Brain Connection Workshop includes:
1-hour all-levels yoga session: Focused on postures and breathwork designed to ease IBS and digestive discomfort.
1-hour interactive discussion: Learn how to reframe your eating habits with practical tips for food preparation.
Delicious high tea: A gut-friendly menu to nourish your body.
Goody bag: Packed with healthy, digestion-supporting products.
Healthy digestion e-book: A take-home guide for long-term success.
Book now to start your journey toward better digestive health and well-being.
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