IBS bloating pressure and tightness

   21/01/2025
bloating pressure IBS

Do you suffer from regular IBS bloating pressure and tightness in the stomach, across the diaphragm or in your lower abdomen?

While this remains a mystery for many IBS sufferers, I have noticed these two deeply-held patterns hiding behind IBS bloating in myself and in clients. And they have nothing to do with diet.

Why all this bloating and tightness?

Like you, I was told that what I was eating was causing fermentation, bloating, gas and abdominal pressure. I have to laugh at the articles on fermentation and gulping down air. For me they were not hitting the mark with IBS – at all.

As I researched my own bloating, I made some interesting discoveries that I had never heard any GI specialist talking about: Bloating can be about protection.

Tightness and bloating pressure in the stomach, lower abdomen can develop in an attempt to protect ourselves from emotional pain.

IBS bloating pressure to keep emotions IN

IBS bloating - keeping feelings in

Do you avoid conflicts?

Do you find yourself keeping the peace so people don’t get annoyed or angry with you? AND bloat?

These are telltale signs that as a child you may have learned to keep a low profile and become invisible. To keep on that false happy face, and rein in other feelings.

There are a lot of emotions we can bottle up. But anger gets a special mention here. Let’s face it, we’re not taught what to do with anger.

And we can have angry adults around us that weren’t taught either. So we hold those strong feelings in to not attract any more rage or critical tirades.

However, if that anger is never voiced, over time that suppressed anger builds up inside like a pressure cooker.

And you may be experiencing it as bloating pressure and inflammation in the stomach or abdomen. Or as a tight, pulling sensation across the diaphragm.

Bloating to keep people OUT

muscular armouring like a lifejacket

This kind of bloating is less common, but can also cause bloating pressure and tightness.

As I started reversing my IBS, I began to notice a sort of tight cage in my abdomen. My diaphragm would get tight as I would bloat up. As a kind of musclar armouring. A shield to keep out pain.

Muscular armouring can develop in childhood as a coping technique. A child faced with angry outburst from adults, emotional or physical abuse can tense up parts of their body so they feel less. The problem is that this can become a way of being into adulthood.

In his research back in 1936 (!!), Wilhem Reich defined muscular armouring as “the sum total of muscular (chronic muscular spasms) which an individual develops as a block against the breakthrough of emotions and organ sensations, particularly anxiety, rage and sexual excitation” (Reich:1936).

Muscular armouring is an attempt to create an extra shield to protect the body. It can develop where you can’t physically protect yourself, as a bracing mechanism. And it can also help us feel safer in our body.

Not all IBS sufferers develop muscular armouring. But if you had a harsh upbringing, at home or at school, or a strict religious education, then you may have learned to shield yourself in this way.

Under pressure

bloating pressure

What these two phenomena have in common is this: you are likely feeling under pressure or anxious.

Desperately trying to avoid conflicts – or hiding your true self to fit in. Like you were brought up to do.

You may not even know what your own needs and want are. And that’s OK. But maybe it is time for you to allow yourself to gradually start noticing them.

For a long time I didn’t realise that I was supposed to be able to express myself freely, without fearing someone else’s criticism or rage.

And I didn’t realise I was supposed to get what I want and need in this lifetime either.

So you are not alone!

How to start reversing IBS bloating

If IBS bloating and pressure have become the norm, it may take some time to deprogram that reaction. But it IS possible!

Self-awareness is key here.

This week, see if you can notice when you bloat. Take food out of the equation entirely, and just notice if any of these situations trigger you:

  • You feel annoyed with someone (and are putting up with that)
  • Someone has given you feedback and/or criticism
  • You find a situation unfair and are feeling resentful
  • You bloat as soon as you wake up and are not excited about the day ahead
  • You are walking on eggshells trying not to upset someone
  • Someone is angry or upset with you, or blaming you for something

If you run into one of these, the first step is to accept what you are feeling as being OK. Really accept that what you are feeling or experiencing is perfectly legitimate.

Are you aware of why these situations trigger you? Do they remind you of any past hurts or experiences?

You may want to run from the feelings. But there is important awareness to be gained by noticing and understanding your reactions.

This is where your power lies.

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