Chronic stress can have a negative impact on your health.
Especially for people with IBD, relaxation plays a key role in reducing flare-ups.
Why Is Relaxation So Important in IBD?
Maybe you’ve noticed that after a particularly stressful period, your symptoms got worse or you even experienced a flare-up. That’s no coincidence: when psychological stress becomes overwhelming, it can trigger or worsen inflammatory bowel disease (IBD). That’s why it’s especially important for people with Crohn’s disease or ulcerative colitis to reduce long-term stress and find effective stress management strategies. Conscious relaxation and regular movement not only promote overall well-being – they can also help ease IBD symptoms. But how exactly does that work? Which relaxation techniques are most helpful?
In this blog post, we’ll introduce you to a variety of methods and exercises that can help reduce everyday stress and bring more calm into your life.
How Does Stress Affect the Gut-Brain Axis – And Why Does Relaxation Help in IBD?
The gut-brain axis is the communication pathway between your brain and the nervous system of your digestive tract. They “talk” to each other through nerves and chemical messengers. A well-known example of such a messenger is serotonin, also known as the “happiness hormone.”
- Emotions influence the gut: Stress and anxiety can trigger digestive issues.
- The gut affects emotions: An irritated gut can impact your mood and overall sense of well-being.
Crohn’s disease and ulcerative colitis can take a toll on your mental health in various ways. Maybe you feel limited in your daily life or anxious about the unpredictability of flare-ups. Digestive symptoms like diarrhea, bloating, or scarring can cause embarrassment, while coping with chronic pain can be exhausting. These emotional burdens can slowly start to shape your lifestyle – you might avoid traveling, cancel plans, or even feel too anxious to leave the house.
Gut & Brain in Balance – How to Use Relaxation to Support IBD
Understanding how the gut and brain are connected gives you powerful tools to manage symptoms. Various relaxation methods – like yoga, autogenic training, gut-directed hypnotherapy, and mindfulness – can positively influence the digestive system and help calm IBD-related inflammation.
There are two main ways to deal with stress:
- Remove the source – ideal, but not always possible (you can’t “remove” IBD).
- Change how you respond – by developing a proactive and compassionate way of coping with the illness and prioritizing well-being.
Let’s explore some practical strategies to help you manage stress and relax more effectively.
🧘♀️ Stress-Relief Strategies for IBD: Relax Your Gut, Calm Your Mind
1. Mindfulness & Meditation – Harnessing the Power of Stillness
Mindfulness and meditation are proven techniques to calm the mind and body. They help you stay present and let go of anxious or racing thoughts. Studies show that mindfulness can lower inflammation markers in IBD patients and positively impact the disease course.
TRY THIS: Basic Meditation
- Find a quiet spot: Sit comfortably and close your eyes.
- Focus on your breath: Inhale and exhale slowly, paying attention to each breath.
- Observe your thoughts: Let them come and go without judgment.
Practicing regularly helps you find inner calm and lower stress levels.
2. Yoga – Strengthening Body & Mind
Yoga combines movement, breathing, and mindfulness into one holistic relaxation method. It enhances flexibility and strength while also reducing mental tension.
TRY THIS: Gentle Beginner Poses
- Mountain Pose (Tadasana): Stand tall with feet together, arms at your sides. Inhale and exhale deeply.
- Downward Dog (Adho Mukha Svanasana): Place hands and feet on the floor, hips lifted toward the sky.
- Legs-up-the-wall pose (Viparita Karani): Great before bedtime – activates the parasympathetic nervous system.
Coreway Tip: Try placing a pillow under your lower back and rest your legs vertically against a wall for 2–3 minutes while breathing deeply.
3. Breathing Exercises – Calm Your Nervous System Anytime
Breathwork is a simple, effective way to soothe your body and mind. Conscious breathing signals to your nervous system that it’s safe to relax.
TRY THIS: Deep Belly Breathing
- Sit or lie down comfortably.
- Inhale through your nose into your belly, then exhale slowly through your mouth.
- Rest your hands on your belly to feel the movement.
This can be done anytime you feel tense or overwhelmed.
4. Progressive Muscle Relaxation – Letting Go of Physical Tension
This method, developed by Edmund Jacobson, involves tensing and then relaxing different muscle groups to release deep tension and promote calm.
TRY THIS:
- Sit or lie down comfortably and close your eyes.
- Starting with your hands, tense each muscle group for 5–10 seconds, then relax for 20–30 seconds.
- Work your way through your whole body.
With practice, you’ll become more aware of where you hold tension – and how to release it.
5. Other Helpful Relaxation Techniques for IBD
- Exercise & movement: Physical activity helps reduce stress and boost mood.
- Nature walks: Spending time in nature can clear your mind and calm your nerves.
- Massage & aromatherapy: Gentle treatments with essential oils can promote deep relaxation.
6. Shifting Your Mindset
- Create distance: If you’re overwhelmed, pause and mentally step back. Use mindfulness to reflect from a calm, observing place.
- Practice gratitude: Write down three things you’re thankful for each night.
- Protect your energy: Don’t overextend yourself – prioritize what matters most.
✅ Quick Facts – Relaxation for IBD at a Glance
- The gut-brain axis shows how closely your digestive system and emotions are connected.
- Mind-body practices like yoga, meditation, or hypnotherapy can reduce symptoms.
- Mindfulness helps you stay present and manage anxiety.
- Regular relaxation may positively influence the course of your disease.
- Seeking professional help for anxiety or depression is crucial for improving your quality of life.
Final Thoughts
Try out different techniques and find what fits your needs and lifestyle. With regular relaxation and active stress management, you can reduce IBD symptoms long-term and enhance your overall well-being.
We hope this post has given you helpful inspiration for managing stress and embracing calm in your IBD journey. Let us know which methods work best for you and how you’ve made them part of your daily routine!
Sources:
Konturek, P.C., Konturek, K. & Zopf, Y. Stress und chronisch-entzündliche Darmerkrankungen. MMW – Fortschritte der Medizin 162 (Suppl 5), 3–6 (2020). https://doi.org/10.1007/s15006-020-0657-7
Wagner-Link, A., „Gelassen bleiben“, TK-Broschüre, 2012; TK-AntiStressCoach 2022
Auch Schlaf spielt bekanntlich eine zentrale Rolle, um Stress abzubauen. Lese hierfür unseren Artikel: Erholsame Nacht trotz CED: 12 Tipps für guten Schlaf
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