An article intended for practitioners of Chinese medicine:

About a year ago, I was exposed to the concept of diaphragmatic breathing and an understanding of the importance of diaphragmatic breathing in relieving digestive problems such as sensitive bowels (irritable bowel syndrome).

I asked Efi Gil, a medical psychologist and instructor specializing in psychogastroenterology, to write an explanation about practicing diaphragmatic breathing and the connection between diaphragmatic breathing and relieving digestive problems. I am attaching his words here:

"Diaphragmatic breathing is a type of breathing in which breathing is done primarily through the diaphragm, rather than through the chest.

On a daily basis, most of us take shallow breaths that do not fill the chest, but in infants and infants, we can see that during their breathing, the abdomen expands.

Diaphragmatic breathing actually returns us to basic breathing, to the natural and correct way of breathing for us as humans.

During diaphragmatic breathing, the diaphragm, which is a flat muscle located between the chest and abdomen, contracts and moves downward, leading to expansion of the lungs, an increase in chest volume, and a slight distention of the abdomen.

Why is it worth practicing diaphragmatic breathing in cases of sensitive bowel?

1.*Reducing stress*

The digestive system is affected by stress and anxiety. In these situations, breathing becomes short and shallow, muscle tension increases and they become tense and stiff, the pulse becomes faster and blood pressure rises.

To calm the body, we return the breath to a calm and moderate state through deep breathing.

Diaphragmatic breathing puts the body into a state of relaxation and returns it to control.

2.*Improving digestive system function*

Diaphragmatic breathing affects intestinal motility by helping to stimulate blood flow in the abdominal area, which may improve the functioning of the digestive system and reduce symptoms such as bloating or pain.

3.*Pain reduction*

Diaphragmatic breathing can help reduce the sensation of pain by improving blood flow and reducing tension in the abdominal muscles.

How to breathe diaphragmatic breathing?

Diaphragmatic breathing can be practiced sitting or lying down.

Find the way that makes you feel most comfortable sitting in the chair or lying on a mattress/bed.

Place one hand on your stomach.

Take a slow, gradual breath in through your nose for 4 seconds while simultaneously expanding your abdomen outward. Keep your chest and shoulders completely still.

Try to imagine the air reaching the bottom of your stomach and inflating it all into a balloon.

Hold the air for 2 seconds.

Exhale through your mouth for 5 seconds while contracting your stomach as you exhale. Try to exhale while saying "S" or "Sh" for the entire duration of your exhale.

Continue inhaling and exhaling in the same manner for at least 5 minutes."

Many thanks to Efi Gil, an expert medical psychologist and instructor, specializing in psychogastroenterology.

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