Five divisions of the autonomic nervous
system control the small intestine. These are the four
brain controllers and the enteric nervous system. This
means that your IBS symptoms show maxima as the
autonomic nervous system rises in activity level and
minima as it falls in activity level…
- Barrier symptoms (bloating,
cramping), are worst on eating breakfast and then
relax overnight.
- Diarrhoea symptoms. These mostly
occur on arising with 'the morning rush'. Afternoons
and nights they occur only in cases of severe IBS.
The reason for this is that the level
of activity in the autonomic nervous system is dependent
on the level of adrenal hormones. When we get up in the
morning our body releases adrenal hormones to start up
our automatic systems quickly. During the day, when we
come under stress, additional adrenal hormones can be
released. At night when we go to sleep, adrenal hormones
fall to a baseline level.
A high level of adrenal hormones means
that the small intestine transport controllers work
harder and use more force when creating the IBS barrier
(bloating). The enteric nervous system works harder and
uses more force to try and move food soup through the
barrier (cramping). When the ileum controller is
defective, the enteric nervous moves food soup faster
(borborygmi, cramping), and the valve at the end of the
small intestine is easy to open (diarrhoea).
A low level of adrenal hormones means
that the transport controllers use minimum force, and
the barrier is relaxed or even absent. The enteric
nervous system goes slowly. The valve at the end of the
small intestine is firmly closed.
Now most of us ignore the workings of
our autonomic nervous system. It is after all, an
automated system, designed to need no conscious control.
BUT we can exercise some control over it! We
can reduce the level of adrenal hormones in our bodies
by training them to relax and release less. This lowers
our IBS symptoms.
Relaxation (or stress
relief) therapies come in many forms.
Here are some…
- Hypnotherapy
- Yoga
- Tai Chi
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- Chi Gong
- Psychotherapy
- Many others…
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The one I know about is
from Yoga, so here is a brief description…
Yoga Relaxation (Yoga Nidra)…
Most Yoga schools will have a version
of this technique that they can teach and they may also
be able to provide a tape or CD that you can use at
home. Yoga Nidra is a guided relaxation given live or on
tape/CD. Your nearest Satyananda Yoga School has tapes
available and offers live instruction. Yoga Nidra goes
like this…
Choose a quiet, safe, warm place where
you will not be interrupted. You need a firm surface
such as a rug on the floor on which to practise. Lie
down on your back with your hands by your sides palms up
and open. Your spine should be straight and your feet
shoulder width apart and relaxed sideways. You may place
a pillow under your head and one under the knees if
necessary. If you need a rug to keep warm, use one.
Once you are comfortable, start your
Yoga Nidra tape/CD and follow the instructions. You will
be given a series of awareness, breathing and
visualization techniques that are designed to relax you.
Each session generally lasts 30 to 45 minutes. If you
find yourself going to sleep then hold one forearm erect
during the practice or even sit up against the wall. You
will need to practise Yoga Nidra daily to begin with.
The best time to do it is late afternoon, but it can be
done anytime. After a month or two you will have
mastered the technique, will be able to reduce your
practice to 2-3 times a week, and will have reduced your
adrenal hormone levels & IBS symptoms.
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