Stress & Ulcerative Colitis
Stress reduction
Stress can worsen symptoms of ulcerative colitis. When a person experiences stress, the stomach empties more slowly and secretes more acids. Regular exercise, yoga, massage and meditation are just a few ways to reduce stress.
Deep breathing technique promotes stress reduction, reduces inflammation, eliminates tension throughout the body, and gives you a peaceful state of mind.
How do I start?
- Lie down and get comfortable. While learning the technique, it may help to keep your eyes closed to help concentrate on your breathing.
- For now, place your hands on your belly. This helps you feel your belly rise and fall. Once you learn how to deep breathe you can then position your hands where most comfortable.
- Take in a deep breath to the count of four either through your nose or mouth and feel your belly rise.
- Pause for a moment at the peak of your breath and then exhale through your relaxed mouth counting to four again. Be aware of your tummy falling.
- Pause again before taking the next breath.
- Continue doing this for ten minutes.
- Do not try to hurry or breathe fast.
- Focus on the air you are taking in and how it is cleansing and refreshing your body. When exhaling, release out any tension, anger, or stress you are feeling.
- Once you are comfortable with the technique of using your belly to deep breathe, try other comfortable positions such as sitting or even standing.
- Start using deep breathing anytime during the day you are starting to feel stressed. Use it at work when the computer breaks down, at the store while waiting in a long line, or when running late for an appointment and the phone rings! Just get in the habit of using it!
- You can do deep breathing exercises for longer periods. You can also do just ten deep breaths anytime you need to regain a sense of calm.
- Belly breathing is so easy to do that once mastered you might also try adding meditation, praying, mental imagery or progressive muscle relaxation during the exercise.
