Calm IBS Flares with 4-2-11 Humming Breath | Rest & Digest Routine

I created this 15-minute 4-2-11 humming breath routine to help you soothe sudden IBS flares, abdominal cramping, and digestive discomfort by intentionally shifting your nervous system into a deep state of rest and digest. When you experience a painful flare-up right before an important work presentation or during a stressful commute, your gut-brain axis goes into overdrive. This guided circle animation uses a specific ratio: a 4-second inhale, a 2-second gentle hold, and an extended 11-second humming exhale. The humming creates a mechanical vibration that stimulates your vocal cords, significantly increasing vagal efferent stimulation. This triggers a release of nitric oxide in your nasal passages, lowers your heart rate, and addresses visceral hypersensitivity by signaling to your enteric nervous system that you are safe. By focusing your interoceptive awareness on the physical sensation of the resonance in your throat and chest, you can actively reduce spasms and calm your digestive tract. Try this natural IBS pain relief. Watch this video alongside my other animated routines here:    • Breathing Circle videos that will squash y...   Each video offers a different rhythm and visual guide to help you relax, refocus, and reconnect with your breath. Continue your practice and find the pace that feels best for you. Questions or new to breathwork? Get the free guide: https://drawn-to-breathe.subscribepag... #IBSrelief #VagusNerve #Breathwork #DigestiveHealth #4211Breathing