Relaxation Therapies
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Relaxation therapies use physiologic techniques to regulate the sympathetic/parasympathetic balance and help to reduce symptoms. Relaxation training includes techniques that elicit the relaxation response to reduce stress and muscle tension and improve physical health. This approach interrupts the cycle of worsening stress intensity on thoughts, physical sensations, and emotions. Relaxation training is a helpful strategy for managing digestive issues and when used with problem-solving techniques, it can reduce physical symptoms (abdominal symptoms, sleep) and mental stress.
Diaphragmatic breathing
A form of slow deep breathing in which the diaphragm contracts on the inhale and relaxes on the exhale. This kind of breathing stimulates the vagus nerve and activates the relaxation response of the parasympathetic (rest and digest) nervous system.
Beneficial for:
- Abdominal bloating
- Abdominal pain
- Anxiety
- Constipation
- Depression
- Enhancing digestion and motility
- Functional gut disorders
- GERD
- Regurgitation
- Rumination
- Sleep
- Stress
- Visible abdominal distention
Watch demonstration of diaphragmatic breathing
Visualization/Guided imagery
Mind-body practices that focus on visual images and other sensory experiences to promote feelings of mental and physical relaxation and ease.
Beneficial for:
- Abdominal pain
- Anxiety
- Sleep
- Stress
Progressive muscle relaxation
A mind-body practice where one voluntarily slowly contracts and relaxes different muscle groups in coordination with breathing. This practice trains the mind to recognize when there is tension in the body and promote the ability to relax the tension.
Beneficial for:
- Anxiety
- Sleep
- Stress