QIGONG FOR IBS: BREATH & MOVEMENT

Studies show that exercise and interventions that promote physical activity such as Qigong, Tai Ji, and Yoga have significant benefits for patients suffering from Irritable Bowel Movement.

Constipation, cramping, bloating, diarrhea, and a lack of appetite are regular health issues for a large number of people. However, beyond a change in diet, supplements, and medication, there is another fix that can end your pain without the risk of a recurrence.

Qigong practice and exercises can be used as an effective means of stimulation and aiding easy, painless digestion. Through the aid of different abdominal exercises and breathing techniques, the passage of food becomes much easier.

Once the food is able to pass through the digestive tract easily, the body is able to efficiently digest the food, absorb the beneficial nutrients, and discard what is not helpful. 

• It is a movement exercise that has been practiced for thousands of years for prevention, healing, and rehabilitation
• It helps to take control of our body to enhance our wellbeing by transforming our negative emotions (anxiety, stress, depression, etc.) into positive emotions (happiness, peace, etc.).
• The breathing and movement exercises help strengthen the organs spleen, liver, small and large intestines by opening up the channels.

Furthermore, the kidneys, spleen, and liver work better through these exercises in the form of a pressure massage. This massage encourages an uninterrupted flow of blood and nutrients. They are also able to expel toxins from the body.

Irritable bowel syndrome is not understood by experts, though this has been through a lot of research, the majority of its character is still unknown even by National Health Services. However, IBS commonly affects the digestive system and the gut flora which can cause pain or stomach cramping. The symptoms of IBS have been linked to have caused such as food passing through your gut too quickly, or too slowly, overly sensitive nerves in your gut, stress, and even a family history of IBS, and a lot more.

• Stomach cramps
• Bloating
• Diarrhea
• Constipation

Unfortunately, there is no cure nor an in-depth diagnosis of the exact cause of IBS. The good news is that Diet and Lifestyle changes can HELP!! 

Recent research has shown that certain carbohydrates may contribute to IBS call FODMAPs and stand for:

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• Polyols

Reducing the intake of FODMAPs has been shown to improve gut symptoms in 50%-76^ of people with IBS symptoms.

NHS and IBS Gastroenterology Consultants suggest among other:

• Try to find ways to relax
• Get plenty of exercise!
• Create and adhere to a healthy food timetable. This includes what to eat and when to eat.
• You shouldn't eat while standing, walking, or experiencing an imbalance in your emotions.
• Avoid rushing your food or eating under pressure too.

• Small Intestine
• Large Intestine
• Stomach

Aside from our diet, another common cause of IBS is our movement. Especially our posture, breathing correctly is important to enable successful digestion. If the posture is wrong while digestion is going on it can lead to IBS. The lack of movement and abdominal expansion can cause constipation or other symptoms.

Qigong practice is one that encourages movement and fluidity. There are different forms of exercises that can be practiced achieving optimal wellness. These exercises can be used as a powerful tool to aid the internal organs and improve digestion.

You also learn to become self-aware. This awareness will stop you from repeating bad habits and stagnant postures that can disrupt the digestive process. You learn to practice certain movements while eating or going about other daily activities too.

Another reason why Qigong practice is effective at aiding digestion is that it can also be practiced while sitting or lying in bed. The abdominal muscles can be exercised through breathing techniques to bring about immediate relief.

Fascia and Meridians respond to specific organs. In Qigong and Chinese medicine teachings, the stomach, large & small intestine are the main organs that are activated.

• Spiral line, Stomach
• Deep Back Arm line, Small Intestine
• Superficial Front Line, Stomach
• Front Arm Line, Large intestine
• Spleen (In Chinese medicine, the spleen governs thought and the muscles that are important for normal brain and muscle activities for digestion)

• Warm-up
• 5 Element Qigong: Tiger, Leopard, Snake,
• 5 Animal Qigong: Tiger, Crane
• 3 Stage Balloon breathing

• Shaking it out
• Rolling the ball
• Heavenly Pillars
• Girdle Vessel
• Forward and Back Bends
• Diamonds
• Squeeze out Liver and Spleen
• Open the heart to the Sky
• 4 Gate breathing

• Hips opening
• Side stretch
• Rotation of the torso
• Feet are opposite directions
• Left to Right
• Movement of the arms
• Length at the back of the body
• Elasticity of the body
• Dynamic cross-stretch
• Joints of the fingers activating the meridians in the hand

• Raising of the arms
• Lifting of the leg left and right
• Engagement of the quadrants
• Stretching the chest and shoulders
• The fascia around the neck and shoulders are toned
• Forward and backward balance
• Deep front and back arm line
• Superficial back and front arm line
• Crane can activate the meridian of both arms and legs

• Bending and swaying sideways
• Spiral twist
• Left to right
• Arms movement from side to side
• Wrists flossing
• Activate the meridians using Leopard, on both arms as well as the legs when you do the
• Squeezes and stretches the spleen and liver
• Massages the large and small intestines

• Low sliding movement's 
• Movement of the torso
• Left to right
• Arms movements
• Activates the meridians of both arms, as well as legs
• Compresses and stretches the large and small intestines

• Breath is like a balloon
• Breathe into your lower belly, all the way up to the chest
• Breath out from the chest, down to the lower belly
• Breaths are deep and slow
• When you breathe out and focus on your palms and its position.
• Allows the parasympathetic nervous system to strengthen
• Increases oxygenation of the organs

Diet is important and it’s best to speak to a dietician or a specialist to find out what is right for you. 

Drink plenty of water before and after each meal. Water is extremely beneficial to the body; it aids and improves digestion and overall body function. Include fiber in your daily diet. Supplements like magnesium and calcium can also help to aid easy digestion.

Practice routinely and follow a healthy diet and along with White Tiger Qigong’s, 5 animal or 5 element exercises for IBS. This should be done preferably in the morning hours so it can help develop physiological and postural awareness, as well as boost the Qi and blood circulation, massage, and stimulate the meridian of the internal organs, restoring their vitality. Repeat the forms at least 2 sets of the 5 animal or 5 element qigong exercises after the Meridian Qigong.

“The greatest gift you have to give is that of your own self-transformation” -Lao Tzu