IBS & Gut–Brain Axis Worksheet
Flare log, trigger mapping, and diaphragmatic breathing protocol
IBS is a disorder of gut–brain interaction. This sheet pairs a 7-day flare log with diaphragmatic breathing and gut-directed imagery — the active ingredients of CBT for IBS and gut-directed hypnotherapy. Use alongside medical care.
7-day flare log
Diaphragmatic breathing
One hand on chest, one on belly. Inhale slowly through the nose so the lower hand rises and the upper stays still. Exhale longer than the inhale, through pursed lips. Aim for ~6 breaths per minute. 3–5 minutes, twice daily — raises vagal tone and settles the gut–brain axis.
Gut-directed imagery
After breathing, close your eyes for 5 minutes. Picture your gut as a calm, smoothly flowing river — gentle current, no rapids, no debris. If discomfort arrives, picture the river adapting around it and continuing to flow.
Catching gut-catastrophizing
When a sensation arrives, the next thought often makes it worse. Catch it on paper.