Relief from IBS Using Nervous System Regulation

If you are having irritable bowel syndrome—and that also chronic in nature—then this discourse is for you, because it teaches techniques and shares the secrets you must use in your life to heal from your irritable bowel syndrome and have a good night’s sleep.

After the healing happens, you need to know that if you are suffering from irritable bowel syndrome, the reason and the cause of that is not in the physical body. It is not limited to the physical body, because it is connected to your unhealed trauma of the past, and that is rooted in your nervous system. If you have suppressed emotions and the feelings that took place around any event which was traumatic for your nervous system in the past, then the problem of constipation—the problem of hold in the digestive tract—has its origin there. For a personal diagnosis, go for an energy reading to locate the origin of the problem and solve it at the root cause.

If you are reading this discourse, you can apply the techniques straight away and you will get relief. If you apply them for 100 days continuously, you can be free from IBS issues. You need to regulate your nervous system for that. All the functioning in your body is connected to your brain and nervous system—your central nervous system and the autonomic nervous system.

The central nervous system in your body is responsible for vagus nerve activation, and your peripheral or autonomic nervous system is responsible for your parasympathetic and sympathetic breathing. Parasympathetic breathing is connected to your rest-and-digest mode in the body, and sympathetic breathing is connected to your active mode in the body, responsible also for fight, flight, and freeze in emergency conditions.

When this is disrupted—when the balance between parasympathetic and sympathetic breathing is disrupted—your body cannot function the way it functions in a healthy state, and then you become unhealthy. If your body has taken certain trauma in the past as a freeze mode, then your digestive system is affected first, because you need to know that this part of your body—the solar plexus (beneath the rib cage at the diaphragm)—is the center of your existence. It is the center; it is the core. This region goes into hold mode; it goes into a constricted mode when your body responds to trauma by suppressing and not being able to move in that moment. It is directly connected to your reptilian brain and the amygdala—the almond-sized part in the brain that activates the freeze mode.

Whenever you are unable to deal with a situation, the body activates freeze mode automatically. When this happens, all the nerves that are interconnected and intervened here are affected. All the nerves, blood vessels, and energy channels intersect in this junction because most of the major organs—stomach, spleen, liver, kidneys, lungs, heart—relate through this central area. It is like a roadway junction where everything comes together at one point. If there is a problem at this point, your digestive system is affected. “Digestive system is affected” means whatever you eat is not digested well in the stomach first, and then it is not absorbed and assimilated in the small intestine and large intestine.

Since your body is not functioning in its optimum way, you get constipated. When that constipation continues for a longer duration, you suffer from irritable bowel syndrome. This is the briefing around your problem.

Now, go straight to the techniques. Apply them extremely sincerely. If you apply these techniques in a sincere way—by being present—you will get faster results. Do not carry beliefs or programming from earlier applications of any technique into these practices. This technique-set will work for you if you tune into your brain and nervous system while doing them. The role of attention is prime. Whatever you do, be present with the technique. When you are 100% present with all your attention, you will get results.

The foundations of doing these techniques are as follows: first, give the intention that you will practice for 30–60 minutes, dedicatedly, every day. If you practice in a dedicated way, the neural pathways in the body that have learned wrong patterns leading to your IBS condition will rewire.

This has to do with neuroplasticity—creating new neural pathways and teaching the brain that everything is alright—so the brain and nervous system reverse the pathways created by the trauma of hold. The first premise: dedicate 30–60 minutes every day to do all the techniques in sequence. You can change the sequence later based on your need, but for the first 21 days, follow the sequence below. Choose a particular time each day.

Second: be attentive while doing the techniques. Third: be present with the current step—do not jump into the next moment. Do not perform them like a ritual, a robot, or a mind pattern. Do them now, feeling them completely in your body.

When you feel the practices completely in your body, you will gradually hear rumbling sounds in your digestive tract and feel abdominal pressure due to peristalsis in the intestines. Understand: it is not only the upper abdomen that has gone into hold. From the diaphragm to the anus, the large intestine, small intestine, and the digestive organs have all gone into hold mode; they are constricted and not functioning at optimum capacity because of that hold. The constriction has involved the musculoskeletal system of the abdominal organs and everything connected to digestion. You need to release. You need to relax. You need to be present so these organs can breathe again, and the release can happen gradually.

Be aware of what you are doing. Do not do it because you “already know.” Do not compare or contrast with something similar from the past. Do it as though you are practicing for the first time—fully aware of this breath and this movement. It is like visiting the mountains for the first time: you take them in with all your senses. Be present with all your senses and watch yourself—witness yourself. When you witness yourself as you are practicing, you will feel that 50% of the healing has already happened through this foundational energy: intention, attention, presence, awareness, and consciousness. The remaining 50% is the technique.

With these five points, you will likely feel a shift even after the first session. Practice as taught here.

Technique 1: Postural Reset to Open the Rib Cage and Shoulders

Purpose. When constipated and held in the body, you tend to live in a slouched, squeezed posture: the chest collapses, shoulders fall forward, and the spine rounds. In this squeeze mode, the abdominal organs are stacked and compressed; they cannot function optimally. The first technique resets posture so the diaphragm can move and the organs can “breathe.”

Preparation. Stand upright. If the upright posture is difficult, use a wall for alignment.

Steps.

1. Stand with your back against a wall. Let your shoulder blades and the back of your head touch the wall.
2. Place your feet hip-width apart. Keep your gaze straight ahead.
3. Lightly bend your elbows and draw the forearms toward your sides as if hugging the ribcage. Now, press the lower ribcage/upper abdominal wall gently toward the spine (you can imagine drawing the navel slightly inward on an exhale), creating length beneath the sternum.
4. Keep breathing—never hold the breath in this posture reset.
5. As you gently engage from the lower rib area, feel how the chest naturally rises and the shoulder heads roll open without strain.

Repetitions and Holds.

• Repeat 10–21 times.
• On each repetition, hold the aligned position for 5 counts initially—one, two, three, four, five—while breathing. Gradually increase the hold up to 2 minutes over days and weeks, if comfortable.

Signs of Correct Practice.

• The chest opens without you “lifting” it forcibly.
• Breath remains smooth in the belly.
• The neck and jaw stay relaxed; head remains lightly touching the wall.

This technique opens the chest and rib cage, releases the habitual slouch, and creates space for the diaphragm to move, preparing the body for digestion.

Technique 2: Diaphragmatic Trauma Release (Solar Plexus Core)

Purpose. To release the hold and stored trauma in the solar plexus and diaphragm region so that the core can soften and resume normal motility.

Preparation. Stand or sit upright.

Steps.

1. Shape your hands like a cup.
2. Place the cupped hands over the upper abdomen—just beneath the ribcage where the diaphragm domes.
3. Press and release rhythmically into the diaphragm area with moderate, tolerable pressure. Allow a soft sound to accompany the release if it helps the nervous system to let go.
4. Move the hands across the entire upper-abdominal arc (from centerline toward the sides), pressing and releasing.
5. Add tapping: make gentle fists and tap across the upper abdomen, the sides of the ribs, and the lower ribs.
6. Include the pelvic crest and the upper thighs with tapping to invite circulation into the whole abdominal basin.
7. Tap along the lower back and then the entire body—legs and head included—using gentle, comfortable force.

Timing. Do this in the morning within your dedicated practice hour. Take your time. Breathe smoothly.

Effect. This releases stored tension and opens the solar plexus and core, preparing your system for peristalsis and vagal tone regulation.

Technique 3: The “Squat Pose” (Malasana Preparation)

Purpose. To use gravity to encourage pressure through the lower large intestine and awaken motility.

Preparation. Sit on the ground.

Steps.

1. Sit with the soles of the feet on the floor, knees folded.
2. Gently position the ankles under the thighs so the hips fold deeply.
3. Place the palms together in front of the chest if comfortable. Close the eyes.
4. Elongate the spine gently as you sit; allow the pelvis to sink toward the earth.

Hold. Remain for 2–3 minutes while breathing slowly through the nose.

Sensations. You may feel pressure in the lower abdomen and lower large intestine area due to gravity. This is beneficial; it signals awakening of peristalsis.

Note. In some bodies this resembles a supported “yogic squat” orientation; prioritize comfort and safety in the knees and ankles. Use cushions or blocks beneath the seat if needed.

Technique 4: Right-Nostril Inhale → Hold → Left-Nostril Exhale (Solar/Metabolic Activation)

Purpose. To activate sympathetic breathing appropriately for metabolism and digestive fire, increasing heat in the solar plexus.

Posture. Stand or walk at a gentle pace. Practicing while walking enhances effects.

Hand Position. Use the right hand in a classic nasal seal:

• Thumb can close the left nostril.
• Ring finger (and little finger if helpful) can close the right nostril when needed.

Steps (One Cycle).

1. Close the left nostril with the right thumb. Keep the right nostril open.
2. Inhale through the right nostril slowly and completely. Feel the breath fill the belly and lower ribs.
3. Hold the breath (both nostrils closed) for at least 3–5 seconds to start; over time, extend to 10–20 seconds according to capacity, always staying comfortable.
4. Exhale through the left nostril by releasing the thumb and sealing the right nostril with the ring (and little) finger.

Repetitions. 10–21 cycles based on how you feel, ideally while gently walking back and forth across your room, floor, or terrace.

Signs of Correct Practice.

• The nose becomes lubricated; this indicates vasodilation.
• A sense of warmth builds in the solar plexus.
• You may feel a clear urge to evacuate. If so, go to the washroom without delay.

Benefits.

• Increases metabolic heat (agni) and digestive momentum.
• Awakens cells that remained dormant due to the cold effect of trauma.
• Removes fatigue that accompanies IBS when practiced consistently for 21–100 days.

Technique 5: Left-Nostril Inhale → Hold → Right-Nostril Exhale (Lunar/Calming Balance)

Purpose. To activate parasympathetic breathing and balance the sympathetic tone, calming the brain and nervous system while maintaining digestive support.

Posture. As above, practice while walking gently.

Hand Position. Right hand seals the nostrils as needed.

Steps (One Cycle).

1. Close the right nostril with the ring finger (and little finger if helpful). Keep the left nostril open.
2. Inhale through the left nostril slowly and completely.
3. Hold the breath for 5–10 seconds or to capacity without strain.
4. Exhale through the right nostril by releasing the seal on the right and closing the left with the thumb.

Repetitions. 3–10 cycles to start; increase as needed to feel calm and balanced.

Benefits.

• Calms hyperactivation.
• Balances parasympathetic and sympathetic breathing.
• Supports vagus nerve activation and steadies mood, focus, and communication.

Practice Note. Both Techniques 4 and 5 are performed according to your level of imbalance. If hyperactive and anxious, emphasize Technique 5 slightly more. If sluggish and cold, emphasize Technique 4. Always finish feeling balanced.

Technique 6: Forceful Exhalation—Blowing Out Stale Air

Purpose. To expel stale air rapidly, refresh the lungs, and boost circulation and prana.

Posture. Stand upright. You may place the hands on the lower ribs or cup the diaphragm as in Technique 2 to guide the movement.

Steps.

1. With lips shaped for a clear whoosh, exhale sharply and repeatedly in short pulses, emptying the lungs comfortably without strain.
2. Optionally, press the upper abdominal wall gently inward during each exhalation to assist release.
3. Continue rhythmic expulsions—quick, clean, and complete—until you feel fresher and clearer.

Sensations. You may feel immediate refreshment, lightness in the head, or the urge to take a deeper spontaneous inhale.

Technique 7: Fast Inhalation (Pranic Intake)

Purpose. To draw in fresh prana and oxygen swiftly after clearing stale air, activating respiratory centers and energizing the system.

Steps.

1. From a neutral stance, inhale rapidly through the nose in one or several quick, full draws—without forcing the breath past comfort.
2. Let the breath expand the belly and ribs freely.
3. Rest for a few normal breaths.

Technique 8: Bellows Breathing (Bhastrika)

Purpose. An energy booster to increase heat, circulation, lymphatic flow, and cellular activation throughout the body while further freeing the diaphragm.

Steps.

1. Sit or stand with a tall spine.
2. Pump the breath with equal, active inhalations and exhalations—smooth, powerful, and rhythmic from the diaphragm—like a bellows.
3. Keep the face soft and the jaw relaxed; movement initiates from the solar plexus region.

Counts and Progression.

• Begin with 50 counts.
• Build to 100 counts per set as comfortable.
• Combine Technique 6 (forceful exhalation), Technique 7 (fast inhalation), and Technique 8 (bellows) in a sequence according to your energy need—like a data booster. How much you do depends on how much energy you need to heal and how fast you wish to heal.

Timing, Dosage, and Daily Structure

• Daily Duration. Dedicate 30–60 minutes every day.
• Sequence for First 21 Days.
  1. Technique 1 (Postural Reset)
  2. Technique 2 (Diaphragmatic Trauma Release + tapping)
  3. Technique 3 (Squat Pose/Malasana prep)
  4. Technique 4 (Right-inhale → hold → Left-exhale) while walking
  5. Technique 5 (Left-inhale → hold → Right-exhale) while walking
  6. Technique 6 (Forceful exhalation)
  7. Technique 7 (Fast inhalation)
  8. Technique 8 (Bellows)
• Adjustments After 21 Days. You may change the sequence according to what your body needs while keeping the principles of balance and presence.
• When to Practice. Practice in the first half of the day and into the afternoon/early evening if needed. Do not practice the heat-building techniques after sunset; they increase sympathetic tone and may disturb sleep.
• Repetition Guidance.
  • Techniques 4 and 5: start with 10–21 cycles (Technique 4) and 3–10 cycles (Technique 5), adjusting based on signs of warmth, balance, and calm.
  • Techniques 6–8: begin with 50 counts each; increase toward 100 counts based on how much energetic “boost” you require that day.
  • Technique 1 holds can extend gradually up to 2 minutes per repetition.
• Breathing Rule. In all techniques, never stop breathing. Breath remains smooth and present unless the step specifically instructs a comfortable, brief breath-retention.

Signs You Are Doing It Right

• Digestive Signals. Rumbling sounds (borborygmi), abdominal pressure, urge to evacuate. If the urge arises, go to the washroom immediately.
• Systemic Signals. Occasional farting or burping; saliva increasing in the mouth; fatigue lifting.
• Circulatory Signals. Nasal passages become moist/lubricated—a marker of vasodilation and improved circulation.
• Neural Signals. Brain fog reduces; speech and communication feel easier and steadier; a growing sense of balance.

Why This Works: The Nervous System Lens

• Freeze and the Core. Past traumatic freeze compresses the diaphragm and solar plexus, pulling posture into collapse. The musculoskeletal hold limits organ motility and blood/lymph flow.
• Vagal Tone. Techniques 2, 3, and 5 gently improve vagal tone and parasympathetic access—supporting “rest and digest.”
• Metabolic Fire. Technique 4 and the energy boosters (6–8) increase heat in the solar plexus, reversing the cold, low-motility state typical of trauma-driven IBS.
• Neuroplasticity. Intention, attention, presence, awareness, and witnessing provide the milieu for rewiring. Do the practices as though new each time—without comparison—and the brain learns safety and fullness again.

The Five Foundational Attitudes (50% of Your Healing)

1. Intention. Commit to 30–60 minutes daily for at least 100 days.
2. Attention. Keep full attention in the practice; the role of attention is prime.
3. Presence. Do not rush to “finish.” Be with each step in this moment.
4. Awareness. Practice as if for the first time—no comparing or contrasting with past methods.
5. Conscious Witnessing. Observe yourself practicing. This witnessing is healing.

With these five points alive in you, the techniques become potent. Many feel the first shift immediately.

A 100-Day Protocol for IBS Relief

Days 1–21 (Foundation and Sequencing).
Follow the sequence exactly once daily. If severe symptoms are present, add a brief second micro-session later in the day with Techniques 4–5 and one energy-boosting set (6–8).

Days 22–60 (Refinement and Balancing).
Begin personalizing sequence order. If cold, heavy, and constipated, emphasize Technique 4 and the bellows trio. If anxious or hyper-activated, emphasize Technique 5 and longer holds in Technique 1, adding extra time in Technique 3 to settle the pelvis and lower abdomen.

Days 61–100 (Consolidation).
Maintain daily practice. Play with count ranges (e.g., 100 counts for 6–8 on heavy days). Keep all five foundational attitudes vivid. Notice digestion stabilizing: bowel movements becoming more regular, complete, and easy; abdominal comfort returning; energy rising through the day; sleep improving at night.

Practical Notes and Gentle Cautions

• Respect your capacity. Retentions in Techniques 4 and 5 must be comfortable. Increase only gradually.
• Joints and knees. In Technique 3, use cushions/blocks beneath the seat or behind the heels if knees or ankles are sensitive.
• After-sunset practice. Avoid the heat-building techniques (4, 6, 7, 8) late in the evening; they can disturb sleep by elevating sympathetic tone.
• Personalization. The more unique your history, the more personalization helps. A customized plan addresses other symptoms contributing to IBS.
• Consistency over intensity. Daily, present, sincere practice outperforms occasional intense sessions.

What to Expect as Relief Unfolds

• Early (first 1–7 days). Rumbling, gas release, urge to evacuate, lighter mood after sessions, a sense of warmth in the belly.
• Mid (weeks 2–6). Easier bowel movements, less bloating, reduction in fatigue, clearer thinking, improved communication confidence, steadier energy through the day.
• Deep (weeks 7–14). Reliable daily elimination, comfort around meals, resilient calm under stressors that previously triggered IBS, and sleep that restores you.

Closing Encouragement

Do these techniques for 100 days and you will get results. The body’s functioning is connected to the brain and nervous system. When trauma has been carried as a freeze hold—especially across the solar plexus and diaphragm—digestion is the first to suffer. These practices release the hold, rekindle warmth, and retrain the nervous system into safety and flow.

If you have specific issues that need to be addressed uniquely, work with a customized plan that considers all other symptoms leading to IBS. Until then, follow this written sequence sincerely—intention, attention, presence, awareness, and consciousness—and allow your system to remember how to digest, assimilate, and eliminate with ease.

Have a great day. Thank you.