Written by Dr. Ali Navidi
Licensed Clinical Psychologist
Co-Founder & CEO, GI Psychology
If you’ve ever felt butterflies before a big event or had your stomach clench during stress, you’ve experienced the gut-brain connection in action. For individuals with gastrointestinal (GI) disorders, this connection can feel overwhelming. But what if small, everyday tools to ease stress and GI symptoms could help calm that tension?
The gut and brain communicate constantly through a complex network of nerves, hormones, and biochemical signals—a system called the gut-brain axis. When stress activates this pathway, it can amplify GI symptoms such as bloating, nausea, pain, or urgency (Mayer et al., 2015). Fortunately, evidence-based mind-body practices can calm this axis and bring real relief.
Breathwork: The First Step to Calming the System
Deep, slow breathing—particularly diaphragmatic or “belly” breathing—has been shown to activate the parasympathetic nervous system, which slows the heart rate and decreases stress hormones like cortisol (Zaccaro et al., 2018). This shift in physiology helps soothe the GI tract, making breathwork an ideal first-line tool for people with functional GI disorders.
Try this: Place one hand on your chest and the other on your belly. Inhale deeply through your nose so your belly expands, then exhale slowly through your mouth. Repeat for 3-5 minutes, noticing if your symptoms begin to ease.
Gentle Movement: Supporting the Gut Through Motion
Physical activity helps regulate digestion, decrease inflammation, and reduce stress—all essential in GI symptom management. Gentle forms of movement, such as walking, yoga, or tai chi, have been shown to improve symptoms in people with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) (Pedersen & Saltin, 2015).
Try this: Yoga, in particular, has been linked with improved GI function, decreased anxiety, and lower inflammation markers (Kuttner et al., 2006). A few minutes of gentle stretching or restorative yoga poses can reduce abdominal discomfort and improve mood.
Guided Imagery and Clinical Hypnosis: Training the Gut-Brain Pathway
Clinical hypnosis is a powerful, research-supported tool in GI psychology. Unlike stage hypnosis, clinical hypnosis uses guided relaxation and imagery to influence gut function through the gut-brain axis. Studies show gut-directed hypnotherapy significantly improves symptoms in patients with IBS and IBD, often with lasting benefits (Miller & Whorwell, 2009).
Try this: A gut-brain therapist may guide a patient to imagine a soothing light calming the gut lining or visualize a future self navigating life confidently and symptom-free. This process helps rewire brain-gut communication patterns and builds emotional resilience.
A Word on Positive Expectancy
Positive expectancy is the belief that change and healing are possible. It doesn’t mean pretending everything is fine; rather, it’s about imagining a future where you are living in alignment with your values—even with a chronic GI condition. This mindset has been linked with better treatment adherence, reduced symptom severity, and improved quality of life (Bandura, 1997).
When you believe healing is possible, you’re more likely to take steps toward it. And those steps create momentum for real change.
Takeaway: GI-Focused Mental Health is Key
You don’t need to wait for a flare or a crisis to start feeling better. These simple tools to ease stress and GI symptoms—breathwork, movement, imagery, and a shift in mindset—are powerful ways to support brain-gut health. Used regularly, they become part of a holistic, integrative GI care plan.
If you’re looking for expert support in gut-brain therapy, GI symptom management, or evidence-based therapy for GI disorders, GI Psychology offers specialized care for functional GI disorders and IBD. Visit www.GIPsychology.com/resources or schedule a consultation.
References
Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.
Kuttner, L., Chambers, C. T., Hardial, J., Israel, D. M., Jacobson, K., & Evans, K. (2006). A randomized trial of yoga for adolescents with irritable bowel syndrome. Pain research & management, 11(4), 217–223. https://doi.org/10.1155/2006/731628
Mayer, E. A., Tillisch, K., & Gupta, A. (2015). Gut/brain axis and the microbiota. The Journal of Clinical Investigation, 125(3), 926–938. https://doi.org/10.1172/JCI76304
Miller, V., & Whorwell, P. J. (2009). Hypnotherapy for functional gastrointestinal disorders: a review. The International journal of clinical and experimental hypnosis, 57(3), 279–292. https://doi.org/10.1080/00207140902881098
Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25(Suppl 3), 1–72. https://doi.org/10.1111/sms.12581
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353