Sophrology can relieve the pain associated with irritable bowel syndrome

People suffering from irritable bowel syndrome can better control their stomach pain with the help of sophrology. A relaxation technique that is easy to learn.

Stomach aches, constipation or diarrhea, bloating and spasms… While a change in diet and laxative or antispasmodic medications relieve an irritable bowel, their effect is not very long-lasting. In addition, “Sophrology represents an interesting solution to help the person to control the pain of this chronic pathology”, says Dr. Jean-Louis Payen, member of the French National Society of Gastroenterology. Although its effectiveness has not yet been scientifically validated, field experience attests to its interest.

Sophrology replaces pain

The sophrologist works on sensations or uses visualization. For a pain due to bloating, he proposes the “sensory substitution”: replace the suffering by a pleasant sensation such as heat. One warms a hand, then one places it on the belly by giving a limit of time to the action of heat, for example one hour after the session. The therapist asks to find a “reminder” gesture such as the hand placed on the belly: doing it again during painful episodes allows you to regain appeasement immediately.

We always start with an abdominal breathing and a few minutes of body scan while becoming aware, eyes closed, of all our muscles, releasing them one by one,” explains Laura Jauvert, sophrologist. In this state of deep relaxation, the brain is between wakefulness and sleep. »

Sophrology regulates the transit

The practitioner has several tools to regulate the intestinal motricity. In case of constipation, one of the most effective is the so-called “churning” breathing. It consists in completely emptying the lungs by several small, rapid and jerky exhalations through the mouth: the abdomen is sucked inwards. Once in apnea, empty lungs, the abdomen is released and then it is tucked in again, before breathing in through the nose and starting again several times.

“This self-massage of the abdomen boosts the activity of the intestine”, says Valérie Giacometti, sophrologist. It’s very dynamic, but it’s not for everyone. In this case, we can use “vital activation”. Sitting upright at the edge of a chair, breathing freely, one concentrates on one’s belly. Mentally pronouncing “activation” inhalation and “vital” exhalation for one minute releases tension in the abdominal area and thus improves constipation.

Sophrology acts against stress

The cause of irritable bowel syndrome is unknown. One evokes a hypersensitivity of the viscera, disturbances of the digestive motricity or an imbalance of the intestinal flora. What is known is that stress aggravates it. Learning to manage it is profitable. “Breathing is a fundamental tool for this,” stresses Valérie Giacometti.

Breathing squared, for example, consists of mentally counting 4 seconds at each stage of the respiratory cycle: one inhalation, one suspension of breath in full lungs, one exhalation and one suspension in empty lungs. One can couple the breathing with a phrase on the inhale such as “I am relaxed” and visualize it on the exhale.

Sophrology improves self-esteem

Flatulence or the frequent need to go to the bathroom are often experienced as shameful symptoms.

According to Laura Jauvert, ” Visualization exercises are effective in managing these avoidance situations. When it comes to going to a restaurant, I suggest that the person picture themselves there, stand up, apologize to the guests and live the situation as best they can. »

Alone or with a sophrologist?

It is best to start with a practitioner. Count on at least five sessions, spaced two to three weeks apart, to begin to manage your disease on your own. Between 40 and 65 € according to the sophrologist and the city, a little less in a group. The sophrologist can record the session, in order to train at home. The ideal is to devote a few minutes each day.

Where to find a sophrologist?

You can consult thedirectory of the Chambre syndicale de la sophrologie. The safest thing to do is to choose a sophrologist holding a RNCP (Répertoire national de la certification professionnelle) title: it guarantees that the training gives him a certain level of qualification.

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