Actionable Breathwork Tips for IBD Management

We all breathe, of course. But are we using our breath for all the possible benefits it has?

Beyond breathing to literally stay alive, and the simple breathing techniques I learned from healthcare providers, I didn’t have any frame of reference.

That’s why I asked Elizabeth Coldrick of Wildly Brave Wellness to take me through the benefits of breathwork. She offered practical, nuanced advice for integrating breathwork into daily life, especially for those with IBD or an ostomy.

Start with Guided Sessions

Find a Qualified Facilitator. Look for practitioners with proper training and certifications. Ensure they foster a safe, supportive environment. This is especially important for people who have a history of trauma, which might be everyone who lives with an IBD. It is also key for people who live with an ostomy to work with a facilitator that understands how it affects the practice of breathwork.

Consent and Boundaries. Some facilitators may use therapeutic touch. Communicate before the session starts about your comfort level regarding physical touch or adjustments.

Frequency and Integration

Begin Slowly. Elizabeth recommends starting with a guided session every 3–4 weeks. The effects can be profound, especially in the first few days after a session. She recommends that everyone give themselves time to process after a session.

Daily Mini-Practices. As you become comfortable, you can use short, self-guided breathwork (even 5 minutes) into your daily routine. Talk to your facilitator about the exercises you can do by yourself on a daily basis.

Try Box Breathing

During the episode, Elizabeth leads Amber and the listeners through a simple, effective box breathing exercise.

Box Breathing Technique:

Inhale for 4 counts.
Hold for 4 counts.
Exhale for 4 counts.
Hold for 4 counts.
Repeat for several cycles.

Benefits:

Calms the mind and body.
Can be done anywhere, anytime.
Suitable for all ages and abilities.

Prepare for Emotional Release

Expect Emotional Shifts. Breathwork can bring emotions to the surface. It can also leave you feeling tired the next day. This is to be expected and is a normal part of the healing process.

Self-Compassion. Be gentle with yourself and seek help from a professional if needed.

Customizing Breathwork for You

Ostomy and IBD Considerations. Choose positions and techniques that are comfortable for your body. Tell your facilitator about any concerns you have.

Think Outside the Box on Self-care

Self-care is multifaceted: it’s not always about a quiet cup of coffee in the morning before everyone else wakes up or splashing out on hair and nail appointments. Breathwork can also be part of self-care that helps in managing the physical and emotional complexities of IBD.

The goal is to cultivate resilience, reduce stress, and foster a deeper sense of well-being—no matter where you are on your IBD journey.

Find Elizabeth Coldrick and Wildly Brave Wellness at: