How can I discreetly stop an IBS flare-up?

As if living with the pain and discomfort of IBS wasn’t already enough, let’s face it, there’s a side of embarrassment served alongside it. From gurgling guts to wind and watery stools, there are a number of ways your IBS can interrupt your day. Plus, flare-ups always seem to strike at the most inopportune time.

Ironically, stressing about the stress caused by an IBS attack actually increases the likelihood of one coming on.

So, how can you discreetly stop an IBS flare-up, even while you’re at work? I’ve compiled a list of my top three favourite techniques below.

Vagus Nerve Reset

The vagus nerve… and when anxiety rears its head, a vagus nerve reset might help.

If you experience stress and anxiety as having a racing heart, this is the technique for you. Take a breath in through your mouth, pinch your nose (hide behind a Kleenex if you want to), and try to exhale through your nose for 10 seconds. This creates a pressure, which is known as “bearing down”.

Your heart rate should slow down and your body will begin to regulate.

Anyone with a known heart condition, congenital heart disease, coronary artery disease, or heart disease, should not perform this. However, for others, this maneuver can be cleverly disguised with a simple Kleenex.

Deep Breathing

Deep breathing is a great way to calm the parasympathetic nervous system. Plus, it’s discreet and easy to do at your desk or during your lunch break

  •  Sit quietly in a comfortable position

  •  Relax your muscles, allowing your belly to soften

  • Breathe in through your nose, as you exhale gently extend the outward breath so that each outward breath is slightly longer than each inward breath.

  • Continue for as long as you need to, being sure to keep your breathing steady so you don’t hyperventilate

It may be easier to begin practising with your eyes closed, then open your eyes once you are familiar with how the process feels. This helps the gut to enter rest and digest, and blocks stress hormones from being released.

Mind Wandering

For those with a good imagination, the power of conscious positive thinking can be harnessed through Mind Wandering. It’s scientifically-proven that improving positivity can help flood your body with more feel-good hormones, like dopamine and serotonin. An increase in these can reduce your IBS symptoms.

Intentional Mind Wandering permits your brain to seek shelter and comfort in safe thoughts. This might include taking an imaginary journey in your mind (e.g. through the woods), paying attention to the smallest of details, such as the sounds you might hear (e.g. birdsong), or smell (e.g. freshly cut grass).

Try them out

Hopefully, you are able to fit one of the above-mentioned techniques into your busy schedule and you quickly feel the positive impact on your symptoms.

I would love to hear your success stories, so do let me know if any

Helen Brooks