[Health/Wellness App] Personalized Guided Exercise Creator/Recorder

**TLDR:** For years I suffered from bloating, rotten egg smelling gas, constipation, fatigue after eating, brain fog and a myriad of other seemingly unrelated symptoms (like post orgasmic illness syndrome, eye strain from screens, sensitivities of all sorts). Over the last months I have gotten significantly better by looking at the bigger picture and (in the order of importance): - Regulating my autonomic nervous system to get more into the parasympathetic rest-digest-repair state and out of flight or fight mode: see https://youtu.be/r5NpygXrhKU - without this none of the other methods can take effect. Its the foundation. - Brain / Limbic System Retraining to aid this process: see https://youtu.be/eXcHMDSEk0c - focusing on the restoring the mechanics of gut motility via: - Stretching, releasing muscle tension particularly in my abdominal area (hip, psoas, pelvis, abdominal wall), I have linked a video demonstration of my routine [here](https://youtu.be/AOF1RhUIP3w). - working on my slumped posture (forward head posture and anterior pelvic tilt) which I think literally compressed my gut (or the nerve signals to it, see https://youtu.be/riZL40TaF2c) - Generally improving the tone of my vagus nerve with things like diaphragmatic breathing and lifestyle changes My post contains a lot of tools and references to explain and demonstrate what I mean by each aspect. For someone stuck in this for years the body (neuromuscular) patterns were strong and it was its a slow process but once the conditions we right on these levels I felt like my gut recovered quicker than I thought. I am not completely cured but lot better and I am certain that I am on the right track. I know this is a long post and not all info here is relevant for everybody. See what resonates with you, leave the rest aside. Dont stress about having to read and do everything. Let your intuition guide you what topics to explore (first). Your body knows the way. Much of this is hard to formally diagnose and don't know how much benefit it would bring to have a diagnosis. Just start and see if it makes a meaningful difference in the right direction. You don't need someone else to allow you to start this. Take it in your own hands. No one will solve this but you. That would be my advice at least :) Every part of the above-mentioned aspects influences the others is my experience. So in a sense it might also not make that big of a difference where you start. Just start and gain a new experience in relating to yourself differently :) # Introduction I lately realized that perhaps I am not that fundamentally sick and broken as I thought I was. That with the right inputs and conditions (which I establish myself) the gut can rebalance, my body can heal on its own, wants to heal, get into the equilibrium again. Our bodies have an incredible ability to heal if the environment is right, you just need to remove all obstacles. Ask yourself what is blocking my body from healing? What might be blocking my motility? I believe that once motility is restored the conditions in small intestine will again [be unfavorable to bacteria that are mainly in the large intestine](https://www.reddit.com/r/SIBO/comments/1dk174v/comment/l9f1k4a/) and SIBO will resolve itself on its own. **SIBO for me is a syndrome caused by impaired motility.** Motility dysfunction can be caused by a myriad of factors. Motility mediated by the nervous system and has to manifest itself physically (be enacted, not blocked). Its about the mechanic, really. Ask yourself: why is my system fragile in the first place? My hypothesis for more than a few cases of (chronic/treatment resistent) SIBO: perhaps the antibiotics or food poisoning were the trigger but the not the cause of your SIBO. That there was imbalance already in your system, an environment where SIBO could develop. A perfect storm type of situation. Individual lifestyle/nervous system/environmental factors are also at play that only that person can figure out. Nervous system dysregulation, monotonous diet, poor sleep, etc. can cause dysbiosis (less diversity means less stability) setting one up for a food poisoning to last. A fragile system doesn't recover as well and is more easily perturbed. Normally most people recover quickly from antibiotics or food poisoning, right? Lets strengthen our system as a whole! # Nervous System / Vagus Nerve I believe nervous system work is necessary to heal in many cases. To set the conditions right, albeit perhaps not sufficient on its own. Without the right conditions on a nervous system level no treatment will stick. I think being stuck in the sympathetic nervous system state was a significant part in blocking me from healing. I have life long anxiety and ADHD (overstimulation keeping me on edge and getting me to fatigue/burnout/shutdown of my entire body and gut!) ([for another success story re ADHD](https://www.reddit.com/r/SIBO/comments/1j04ut5/comment/mfa9ki1); [On ADHD/Autism Burnout](https://youtu.be/uTCJ3pW4164)). I think my SIBO started a few weeks of frequent panic attacks. I thought I was going to die, went to the ER three times because I thought I had a heart attack. I never really got out of that flight or fight mode after that. Now I am finally shaking off that tension. That was part of my perfect storm along with an already fragile microbiome (diet with processed food and lack of fiber, born as a c-section: reduced bacterial diversity in the gut, IBS disposition in the family). I didnt notice this tension and nervous system state for years. It felt so normal for me to not feel deep rest, not be connected with my body. I was so used to this tension. I didnt realize what I was missing till I here and there caught a glimpse of what being at rest actually feels like. What it feels like to get of out a freeze state. It was only after years that I drew a connection to my physical symptoms. That why I want to draw your attention to this. When we have serious anxiety or experienced trauma or body goes into a freeze or shutdown (dorsal vagal state) and it results in lowered motility and fatigue [among other things](https://old.reddit.com/r/Microbiome/comments/1iq95w1/what_if_your_gut_isnt_brokenits_just_stuck_in/). Its really obvious when you think about. If your body senses that you are in immediate danger digestion is not a priority. If you are in flight or fight or mode its not and if you are in shutdown/freeze (feigning death, see [sickness behavior](https://en.m.wikipedia.org/wiki/Sickness_behavior) where perceived danger creates inflammation via interleukin processes and in turn creating symptoms) it isn't either. You are in an atonic state and motility is dependent on muscles. The freeze also extends to your gut. Your stomach growling could potentially alert your predator to you! **Anxiety / Acute and chronic Stress / Trauma (see study sources below):** - damage the gut lining and increase intestinal permeability (the gut barrier has cortisol receptors, cortisol is the stress hormone) -motility is decreased (the muscle cells in the gut have cortisol receptors) - create a pro inflammatory environment in the gut - activates mast cells in gut that are hypersensitive to certain foods (*food sensitivities*) - an overactive nervous system means an overactive immune system. Both are stuck in a state of "false alarm", like a trauma patient in stuck in flight or fight mode, a state of "hypervigilance", reacting to everything good or bad in the environment (like mold, chemicals, ...) and in the gut - this creates a loop in the gut-brain vagus nerve axis where the inflammation in gut is sensed by the brain as further stress/danger "there is something wrong" creating more gut symptoms **In the parasympathetic state on the other hand (see [wikipedia](https://en.m.wikipedia.org/wiki/Enteric_nervous_system)):** - stomach acid and bile is secreted - digestive enzymes are released - beneficial bacteria strive - [motility occurs](https://pmc.ncbi.nlm.nih.gov/articles/PMC4863694/) (“The parasympathetic nervous system regulates smooth muscle activity through the release of acetylcholine. In contrast, when the sympathetic nervous system is activated, it releases norepinephrine (noradrenaline), which competes with acetylcholine at its receptors on smooth muscle. This competitive inhibition suppresses the ‘rest and digest’ functions mediated by the parasympathetic system.”) These [podcast](https://youtu.be/UzRsDQB3tHU) that explains the connection between our psyche and the autonomic nervous system quite well although. As well as: https://youtu.be/Z61921PImhc?t=26m15s [This](https://youtu.be/rHLGja1l1ME) is a shorter version focused an the vagus nerve and digestion. So is [this](https://youtu.be/n066VkD608I) and [this](https://youtu.be/vHBv367pBFM). This a [website](https://victoriaalbina.com/vagusnerve/) about digestion and the vagus nerve. I use parasympathetic state and good vagus nerve tone synonymously. On the broader topic of the vagus nerve and health: [video](https://youtu.be/sGQW8Tx78hM). The vagus nerve is promoting anti-inflammation, rest-digest-repair, mucus production in the gut lining, a reduction in leaky gut. The Book *[The Body Keeps the Score](https://fortelabs.com/blog/the-body-keeps-the-score-summary/)* is a classic about the physical manifestations of trauma. Trauma that you might have been unconscious of. [This Redditor seems to have stored trauma in their abdomen resulting in pain](https://www.reddit.com/r/SomaticExperiencing/comments/1jl2f9e/uncomfortable_sensation_in_this_region/). Trauma that might not have stemmed from an incident of assault or abuse but of premature birth (for me). I did a lot of therapy for my life long anxiety/trauma. The talk therapy didn't help all that much. What helped me much more recently both with my anxiety as well as my fatigue and digestion issues are trauma focused interventions that arent "just talk". I needed to tackle my issues on a nervous system and body level to get into that **parasympathetic rest-digest-repair state**. **Its about deep rest and letting go of shame, which also blocked me from healing. A part of me didn't think I deserved to get better.** I needed self-compassion and being ok with my body and my symptoms more than anything. r/SomaticExperiencing is a great resource when it comes to nervous system work regarding trauma and anxiety! Its a positive community. This overview post [link]( https://www.reddit.com/r/SomaticExperiencing/comments/1ib287w/sharing_my_somatic_experiencing_knowledgetherapy/)details what typical sessions with a somatic trauma therapist can look like. This [instagram](https://www.instagram.com/primaltrust_official?igsh=OXRxcnNpaXRjZmtu ) provides good info in small easy to digest graphs on nervous system work. This [Instagram](https://www.instagram.com/jonathanmead?igsh=MWJ4bjhmbzYwZGU5bQ==) and this [instagram](https://www.instagram.com/jakewhitehealing?igsh=MXNtdmphN3luaHJmdA==) short provides small movement based exercises. [This meditation](https://youtu.be/_RxAloni0Uw) about acceptance of the body, symptoms and not desperately trying to fix yourself. **Ask yourself**: do you feel safe right now? Safe in your body, safe in your relationships, safe in the world? Do you feel well connected to others? Do you feel tense (pulling your shoulders up etc.), on edge, overstimulated or at deep rest? Only when I started doing the relaxation exercises I noticed how being at rest actually feels. [EFT tapping](https://youtu.be/K6kq9N9Yp6E) helps me a ton for this. I even recorded my tapping instructions on my phone, adapted instructions from the Youtube video to my biography and symptoms. This serves as reminder and a sort "materialisation" of the experience. I often do the tapping while walking in forest or in a large circle in the park to get my associations of affirmations flowing, its a trance like state. This is a [great guide on ETF tapping](https://www.thetappingsolution.com/eft-tapping/). Without this sense of safety and calm your nervous system and your body is not shifting to that parasympathetic rest digest repair state where healing and digestion occurs. Perhaps you say: it can't be that simple (not easy!), can it? **What IF it is though?** *A few relevant Reddit links:* - [How many of us have trauma? on r/sibo](https://old.reddit.com/r/SIBO/comments/1hna94s/how_many_of_us_have_ptsd/) - A lot of posts where people report being better on holidays: [here](https://www.reddit.com/r/SIBO/s/K5Gg9RAVYV), [here](https://www.reddit.com/r/SIBO/s/VKjQGx2nva) and [here](https://www.reddit.com/r/SIBO/s/Ej1XgCiglJ) - [Did anyone get SIBO as a result of emotional trauma?](https://old.reddit.com/r/SIBO/comments/sitaok/did_anyone_get_sibo_as_a_result_of_emotional/) - [Trauma connection](https://old.reddit.com/r/SIBO/comments/nmzihq/realized_a_bit_ago_that_my_sibo_was_connected_to/) - [Trauma induced SIBO](https://old.reddit.com/r/SIBO/comments/1i4p985/trauma_induced_sibo/) - [Thread on the vagus nerve on r/sibo](https://www.reddit.com/r/SIBO/comments/1f6s7le/comment/ll5heh4/) - [Success story](https://www.reddit.com/r/MCAS/comments/regqz6/my_mcas_success_story_for_anyone_who_could_use/) - [Success story re anxiety](https://old.reddit.com/r/SiboSuccessStories/comments/1i7g17g/sibo_anxiety_or_both/) - [Success story ](https://old.reddit.com/r/SiboSuccessStories/comments/1en96ud/i_cured_myself_some_ppl_wont_be_happy_with_my/) - [Healing my trauma has healed my gut](https://old.reddit.com/r/GutHealth/comments/1jrf024/healed_gut_through_healed_trauma/) # Body Posture How is your posture? Working on my slumped posture (I have [**forward head posture**](https://www.physio-pedia.com/Forward_Head_Posture) and [**anterior pelvic tilt**](https://upload.wikimedia.org/wikipedia/commons/thumb/a/a0/PostureFoundationGarments04fig1.png/440px-PostureFoundationGarments04fig1.png), [exercises for APT](https://www.healthline.com/health/fitness-exercise/anterior-pelvic-tilt-exercises)) has a direct effect on my motility, brain fog, mood and energy levels. Forward head posture can literally impede the [vagus nerve](https://caringmedical.com/prolotherapy-news/forward-head-posture/) in the neck. Is your [SCM muscle tight](https://youtu.be/bHRpaBzaLrc)? [Can you rotate your head freely? ](https://youtu.be/-VQQPLYkfOQ) Be very gentle with these exercises, its a delicate area. I also did [this](https://youtu.be/xmgBB2qYx9g) exercise and that [neck routine. ](https://youtu.be/B2cLIXP3By8) I have tight and shortened psoas muscles (leading to anterior pelvic tilt). This can be related to trauma. This is a [fascinating animation](https://youtu.be/W7gutbhW-pY) about it. There is also a direct [anatomical connection to the diaphragm ](https://www.integrativetherapiesandwellness.com/blog/stress-breath-and-the-psoas) as the psoas connects the upper legs via the hips/pelvis to the lower back and chest. Loosing the psoas muscle from the trauma is taught in [Trauma Releasing Exercises (TRE).](https://youtu.be/FeUioDuJjFI) See also the relevant TRE [subreddit](wwww.reddit.com/r/longtermtre) and this [video for an explanation of the mechanisms of TRE](https://youtu.be/YPYUbqEmhMw) When the back and abdominal muscles (the core) are weak, the diaphragm may compensate by increasing tension to help maintain posture. This tension can press on the abdomen leading to decreased motility. [Video](https://youtu.be/wIeOZwv4RQI) with massage and stretching exercises for a tight diaphragm. Likewise this [video](https://youtu.be/hs5iqYyBOko) and [this](https://youtu.be/aJtGf4BtNcQ). I noticed how tender and painful the trigger points they are massaging are for me. A tender diaphragm can also be a sign of a tense nervous system, embodied trauma and such. It tightens up as protection mechanism, a tension preparing you for fight or flight. Slumped posture can of course also compress the diaphragm. Posture is a reflection of your overall well-being. Posture and nervous system health are intertwined for me. If I feel less tense my posture is better, if my posture is better I feel more regulated in my nervous system. *A few relevant Reddit links:* - [Success story ](https://www.reddit.com/r/SIBO/comments/p1b2b3/comment/kqyfw8d ) - [Success story ](https://www.reddit.com/r/SIBO/comments/p1b2b3/could_your_posture_be_causing_sibo/) - [Success story ](https://www.reddit.com/r/SIBO/comments/p1b2b3/comment/kaurhxq) # My Movement routine for motility I made a short video demonstration my routine ([link to Youtube](https://youtu.be/AOF1RhUIP3w)). I do this for 10-15min on an empty stomach in the morning, after eating and at night before going to sleep. I lay completely flat on the ground, on my back without a pillow (for good posture, a straight neck) then: 1. Relax, let your body get heavy and sink into the mat (I use a yoga mat for good grip). 2. shaking my entire body (left and right, up and down). This is both very relaxing and energizing for me. As if my vagus nerve becomes unstuck or something. The effect is similar to other vagus nerve stimulation. 3. tilting my pelvis completely towards the floor similar to this [video](https://youtu.be/z7_IozG1ZmE) (the most important bit I think, this is where I hear my gut the loudest) - countering my natural, abnormal posture where my pelvis is tilted forward (**anterior pelvic tilt**) 4. while I deep breathing in my belly (this [video](https://youtu.be/_XI67KHK5Wo) or an [app](https://play.google.com/store/apps/details?id=com.havabee.breathe) can help you guide to breath deeper) 5. abdominal massage (I took inspiration from this [video](https://youtu.be/zUx5kLFyx-M)) 6. twist and turn my upper body I can often immediately hear my gut moving (the sound of a stomach rumbling). I also get a sense of hunger/pleasant emptiness (as opposed to bloated fullness) particularly when tilting my pelvis backward. [Here](https://www.reddit.com/r/SIBO/s/sVPz896fWj) is another post by a SIBO sufferer benefiting from shaking his body to increase motility. And [here](https://reddit.com/comments/1ko9wow/comment/mtrvzlo). You can also lay down with your upper body at a slight angle from the pelvis up (with a small pillow under your head and a blanket under torso). Or [like me here](https://imgur.com/a/OYxZaol) at the root of a tree. I am more and more intrigued by the idea that there is something both **physically**/**mechanically** and on the nervous system level that is blocking my gut. These posts about **Abdominal Phrenic Dyssynergia (ADP**, where diaphragm and abdominal muscles don’t coordinate together) [link 1 ](https://old.reddit.com/r/SIBO/comments/1jes8o3/abdominal_phrenic_dyssynergia/miqw0ma/) and [link 2](https://old.reddit.com/r/SIBO/comments/1jes8o3/abdominal_phrenic_dyssynergia/) are relevant SIBO Success Stories here with a ton of Info. I notice how shallow my breathing and tight/contracted my abdominal wall is. This is an [exercise](https://ars.els-cdn.com/content/image/1-s2.0-S0016508524002853-mmc1.mp4) they used is this **ADP** [study](https://www.sciencedirect.com/science/article/pii/S0016508524002853) to correct it leading to less bloating. This [article](https://www.zionpt.com/post/abdomino-phrenic-dysynergia-a-holistic-approach) links posture, nervous system, sleep and ADP. I believe that my aforementioned **Anterior Pelvic Tilt** and **Forward Head Posture** was a significant factor in my ADP. When your pelvis is tilted forward the natural distention after food intake might be hampered leading to pressure on the contents in the small intestine and constipation there. Forward head posture doesn't make my thorax go backwards when my belly goes out (the natural pendulum movement that is not working in ADP). [About ADP and pelvic floor dysfunction.](https://www.zionpt.com/post/abdominophrenic-dyssynergia-and-pelvic-floor-dysfunction-a-case-study) Experiment with different movements, for instance when I get up from the ground in a foreward way like in pull up movement getting up as in a sit up exercise motion (does this shift my gut content via gravity?) I also notice my gut gurgling. I have a lot of unresolved (muscle) tension in my body that I wasn't aware of. **I was constantly pulling my gut muscles, my abdominal wall in. Yoga** and the aforementioned TRE exercises help with that. [A success story](https://old.reddit.com/r/longtermTRE/comments/1h4f2g0/2_years_of_tre/) of TRE and GI issues. [Plus another.](https://old.reddit.com/r/longtermTRE/comments/1jdj7qk/my_first_tre_experience/) Again: I only noticed how tense I was AFTER doing the exercises like stretching, tapping etc. - your body will give you feedback. Listen in! Like I said my upper body, my diaphragm was so compressed and tense. Physically blocking my gut motility directly by **literally compressing my gut** I think (By anterior pelvic tilt. And by pulling my stomach in. Again looking at it through a autonomic nervous system lens: as in a response to perceived danger? If you face of predator you dont want to exposed too much. Or due to shame? Not wanting "to be seen"?). **I can literally hear my gut moving while doing the changes (straightening my body, my spine out when doing [Warrior yoga poses](https://pocketyoga.com/assets/images/full/WarriorIForward_R.png) and shaking by hip and pelvis while doing these)**. What others benefit from [on Reddit](https://redd.it/1i4m3mh) , for instance [relaxing the diaphragm promotes bowel movements](https://old.reddit.com/r/SIBO/comments/1jvhqfo/i_cant_believe_it/) and doing [myofascial massage on the abdomen](https://old.reddit.com/r/SIBO/comments/1jvhqfo/i_cant_believe_it/mmb125j/). I cant remember another success story exactly but there was another Redditor who cured his SIBO by getting his diaphragm unstuck with a massages below the ripcage by his therapist. He hypothesized that the tension there impacted the functioning of his vagus nerve which runs in this area. Try stretching in various forms and movement techniques like QiGong. Beautifully put reasoning by another Redditor (https://www.reddit.com/r/SIBO/s/GdThQ8Adj0): re somatic movement benefits: 1. *Gentle twisting stimulates the muscles of the abdomen.* 2. *Somatic shaking exercises help the body physically release tension. Many people with low motility also have a lot of physical clenching and tension they may not even realize is there because it’s how they are used to existing in the body. This helps the muscles relax overall.* 3. *Physical release of tension through intentional movement helps bring better body awareness and ability to recognize tension and learn to relax clenched muscles as needed.* 4. *De-stressing and anxiety relief, which is of course associated with improvement of the gut-brain access.* # Setting the conditions for healing Combining my exercise above with motility agents for a synergistic impact is particularly helpful. **Again**: I could only notice the effect of these motility agents (like artichoke and MCT oil) once my gut/vagus nerve was unblocked and my nervous system better regulated (parasympathetic rest-digest-repair state). I tried so many supplements in vain (got a whole drawer of them), no treatment would stick because I hadn't yet created the right conditions. As another so succinctly put: **You can't out-supplement a disregulated nervous system. You can't pill the sense of safety.** **Set the conditions for healing first.** There simply was no quick fix outside of myself, no magic pill with a overnight cure a doctor would eventually prescribe me that I was waiting for all along. Stop chasing that! There might also be that *one* factor fixing it. It’s easy to get in an unconscious mindset of desperately wanting fixing or curing yourself which will just create more inner tension. There was no rare diagnosis for someone else to figure one (I am not that special really). I for years thought I am deficient in this or that and that created its own Angst. I was making it too easy for myself and not really taking responsibility for my health, my well being as whole and consistently: getting enough exercise, finding a good relationship with food, chewing thoroughly, sleeping enough, doing the psychological self care. You gotta take it upon yourself to figure out what caused SIBO for you in your life. You can uncover those through therapy, mindfulness for your body, massage, stretching, vagus nerve exercises etc. If you listen you will get an intuition where the blockage is and what the way to go is. There are no easy answers to complex (often chronic) conditions like SIBO). SIBO doesnt develop over night and wont be solved overnight. More often than not curing happens in small incremental changes that need consistency and effort. No supplement can get your system there but you and your vagus nerve through which healing occurs. Train it like a muscle, release blockages (like in your neck or caused by trauma). When it comes to chronic ailments no else is taking care of it but you. This circles back to the beginning of my post: I have it my own hands, I regain control by believing that I already have the capacity to heal. That eases off a lot of the desperation. That first change you notice in your gut while doing these things might be lightbulb moment for you of "I actually have power here, a power that that is within me". And isn't that super powerful after years of desperation? For me it was exhilarating. These channels and videos are great resources for me when it comes to nervous system work, posture correction and relief of muscle tension. Highly recommended! - https://youtu.be/XTvh6fiYcq8 (I do the hip circling and a few deep breaths before eating to prepare my system) - https://youtu.be/3x2uhhcu-LA (this channel is a gold mine when is comes to postural restoration) - https://youtu.be/OHRfUWdgflM (Yoga Nirdra video for relexation, also a great breathwork instructor, someone I actually like to, not esoteric) - https://somaticjourney.link (a bunch of short somatic exercises) # Brain Retraining / Mindbody approach The brain retraining folks can help us better understand the power of the mind in chronic conditions. I am not saying its in your head, the symptoms are real. And I am also not saying that there is absolute truth to the following information but I am pretty certain that people in subreddits like these can take valuable insight from this approach. I also think of brain or limbic system retraining as a form of vagus nerve treatment. Its all about the nervous system in a state of false alarm (sympathetic nervous state) lacking a sense of safety exacerbating or creating symptoms. Trust me, there is more to this than one would expect at first glance. It could help you in ways of you won't anticipate. [This video](https://youtu.be/u3vPBZx7pkg) provides a **fantastic deep dive on the vagus nerve** (general overview, influences on vagal tone, the neurobiology and mechanisms). The 10min part starting at minute 7:28 was a real eye opener for me: desperately hacking my vagus nerve came with its downsides for me. Its a sends of massage of danger (you are not ok) to my nervous system. The opposite would be to *ok with not being ok*. With the symptoms. To be your yourself. (A cliche I know. But that doesnt make it less true!). [This is a fantastic meditation/exercise for this kind of acceptance and self compassion.](https://youtu.be/S-dj_-4TC5c) [Hypnotherapy instructions for IBS and gut motility ](https://youtu.be/ftdhA7zpVE4) The following success stories gave me hope and highlight the importance of experiencing safety and trust in the body (ability to heal), losing the fear of food, not overthinking symptoms and not going down rabbit holes on the Internet: [here](https://youtu.be/szsHpTwCw_Q) and [here](https://youtu.be/X91Acb0mqo4)The mind-body connection is very real and can create all sorts of rare and specific symptoms. A nervous system in overdrive will be oversensitized to all kinds of stimuli (be it food, mold, sounds, probiotic strains, ...): Dan Buglio talks about this a lot [here](https://youtu.be/NY3G-jZUosI). Success stories regarding mold and brain retraing: [1](https://old.reddit.com/r/ToxicMoldExposure/comments/1irk0z2/how_i_healed/) and [2](https://old.reddit.com/r/ToxicMoldExposure/comments/1eotbmh/success_story/) **When I spend to much time on Reddit here it creates it's own fear** and exacerbates my symptoms I have found. [Hysterical Podcast](https://wondery.com/shows/hysterical/) is an podcast that relates to this. Great listen! These videos also provide a well spoken about he importance of Nervous System Work in curing chronic illnesses: [TED Talk ](https://youtu.be/k751T8_Q0BY ) and this [Youtube channel](https://youtu.be/mixia-55Uak ) [This](dnrs.50webs.com/) is both a critique of specific brain retraining programs and great overview regarding the mechanisms of brain retraining. A funny brain retraining [take](https://www.youtube.com/live/6bh04ZpAPes) on *Mast Cell Activation Syndrome*. From the same guy (a bit NSFW) [on IBS](https://youtu.be/JYDe7aNkWhEYou)Even if you don't agree (I won't blame you!) its brings some lightness to our topic which is desperately needed sometimes. [Another Redditor put it this way](https://www.reddit.com/r/SIBO/s/RcbLLywAwC): *So my solution to my gut issues was as simple as hard: I was stressing about the situation. My doctor simply said: You can’t fool your gut. It knows exactly how you’re feeling and will show you that.* *I read you did some humming as so. But I did everything in brain retraining / nervous system regulation. And got amazing results after just a month. After three months I was 90 % recovered. And I had a hell for two years.* *I didn’t believe my doctor in the beginning but she was right. A dysregulated nervous system will backfire and cause a negative loop that can’t be broken until you do it consciously.* *Remember it’s not the root cause but the nervous system got dysfunctional during the process of being sick. The root cause might be gone (like an infection) but the malfunction is still there.* *So for people that have tried “everything” I can only recommend brain retraining. It’s not therapy and not woo woo. It’s scientifically proven methods.* ([Full post, great summary](https://www.reddit.com/r/SiboSuccessStories/s/PoQ1BwiovK) ) - [Re Gut directed Hypnotherapy ](https://maladaptivecognitions.com/gut-directed-hypnotherapy-a-revolutionary-treatment-or-a-glorified-placebo/#44223787-2622-44e0-a2a9-4d59ec25cf2f) - [Another IBS success story with Brain Retraining](https://youtu.be/kCQPWkCqPm8) - [Playlist 1 with vagus nerve exercises](https://youtube.com/playlist?list=PLoaV0mQDRxDej4GYZzeIfj7gM8KAd_AFk) - [Playlist 2 with vagus nerve exercises](https://youtube.com/playlist?list=PLe4GUxrWNrykYOpgjzxIFjUmDTTWc0gwa) Quoting another Redditor on this topic: *Wow "stop overthinking your healing" -- this is the cosmic catch 22 that I think keeps so much of us in a state of disease. I was orthorexic for a few years, obsessed with the thought that eating healthy would heal me and any food that was the least bit suspect was my mortal enemy. Thus, I was constantly in a state of flight or fight, even when what I was consuming was actually extremely healthy. I suffered some pretty big health issues and couldn't figure it out since my actions seemed to be serving my health -- but all of my fears surrounding my health were undermining any positive actions I was taking.* # Miscellaneous notes on SIBO: Beyond the Kill pill approach I believe SIBO is a set of symptoms and not an illness with a distinct common cause. A symptom of something larger. I also believe that the whole intense kill-kill-kill SIBO approach may only exacerbate an existing dysbiosis (when the conditions are set right yet) as I don't believe sibo is an infection. I am more for incremental soft resets rather than one hard reset. A hard reset like antibiotics can overwhelm an already overburdened system. After a hard reset things can move in right or wrong way. The vacuum can be filled with more bacteria you already have (bad) or can create space for new, beneficial bacteria. But for the latter something else has to change (fiber in the diet, lower stress etc ). Hard resets are stress for the body. I got worse on antimicrobials and fiber restricted diets trying to starve the bacteria. In hindsight I am glad that I didnt take antibiotics. I consider intermittent fasting, mild laxatives like Magnesium and herbs such as Ne as soft resets. I am more on the side of rebuilding the gut microbiome through probiotics foods and [diverse fibers](https://pubmed.ncbi.nlm.nih.gov/37969059/) (start low and go slow!). **I believe this should ideally start after motility is restored.** Kill pill approach can mislead oneself: it gives the impression that the kill phase is enough. Don't only rely on this. Particularly chronic, treatment resistant sibo can have a nervous system dysregulation component. **Its a loop:** than means can start on either end of the loop of the gut-brain axis to get into a upward spiral where progress in one area enables progress in another area. Don't concern yourself too much about specific breath test results or symptoms. Everyone's body is different and symptoms (of vagus nerve dysfunction) can manifest in so many different ways as the vagus nerve, inflammation and the microbiome is involved in almost every process in the body. Everybodys microbiome is different to some degree. What specific bacteria are overgrowing is responsible for the specific symptoms and the types of bacteria/food particles getting into the bloodstream. Seeking validation for every specific symptom is causing more stress than relief my opinion. You need less validation for your symptoms on Reddit, not more. Just start the process and see where it takes you. Don't overthink this. Even if i don't get better symptomwise with the things I mentioned above it will help you to cope and live life with the symptoms you got. I plan to do craniosacral therapy and learn more about the Alexander Technique Started doing sauna for general health and getting my detox pathways activated Direct sunlight exposure for a few minutes and drinking a glass of lukewarm water after waking up increases my motility. Vagus nerve activation exercises like cold water on my face also help my motility. I also tried a vagus nerve stimulator ([tens unit on my tragus on the ear](https://pmc.ncbi.nlm.nih.gov/articles/PMC7199464/#B131)) and stellatum blockade. I am not sure if they really had an effect. It certainly helps some people with vagus nerve issues. I believe that restructuring your brain can only be done by conscious effort by oneself. No external device will help if the internal conditions arent set right yet. You cannot externalize this. You cant supplement yourself out of this. Sure, it they support the process but it is not enough on its own. I was stuck in this mindset of looking outside myself for answers for years and it didn't help. Vagus nerve activation via exercises helped me to get into an upward spiral in my worst moments of fatigue, depression and brain fog ([lifestyle changes](https://old.reddit.com/r/BrainFog/comments/1jw1rl2/how_i_finally_fixed_my_brain_fog/) for brainfog). Chewing slowly and enough times (to applesauce consistency) engulfs your food with saliva (=digestive enzymes, i.e. amylase breaking down starch), sends signals to your gut to start the digestive process and slows down your nervous (slowing down and monotasking is the signal to the brain there is no immediate danger) My experience has been that it might take weeks to months to get your nervous system to a different state but that once the conditions are set right the gut might even clear itself out in a couple a days. I am not going to link all the success stories similar to mine here from r/sibosuccessstories but if you scroll through the posts on there you will similar stories I also found these two threads a good read on Sibo in general: https://old.reddit.com/r/SIBO/comments/14w8al8/what_are_your_unpopularcontroversial_sibo_opinions/ and https://old.reddit.com/r/SIBO/comments/1fribxi/unpopular_sibo_opinion_2024/ [This Redditor about biofilms and antimicrobial treatment](https://www.reddit.com/r/SIBO/s/sUNyNb1i05): *Biofilm presence is not a root cause finding, it’s a symptom. All this to say - the biofilm very quickly returns if the environment hasn’t been fixed. It’s an ideal environment that allows for biofilm growth in the first place. Biofilm in the ileum+cecum loves to develop when colonic PH is high (e.g. low SCFA’s, low lactic acid bacteria) and when motility is very sluggish. Good bacteria also live in biofilms.* # More study Sources on Mental Health and IBS - [Psychological stress and corticotropin-releasing hormone increase intestinal permeability in humans by a mast cell-dependent mechanism](https://pubmed.ncbi.nlm.nih.gov/24153250/) - [ Adverse childhood experiences are associated with irritable bowel syndrome and gastrointestinal symptom severity ](https://pubmed.ncbi.nlm.nih.gov/27061107/) - [ Post-traumatic Stress Disorder Is Associated With Irritable Bowel Syndrome in African Americans ](https://pubmed.ncbi.nlm.nih.gov/25273122/) - [ The relationship between daily stress and symptoms of irritable bowel: a time-series approach ](https://pubmed.ncbi.nlm.nih.gov/9623874/) - [Impact of psychological stress on irritable bowel syndrome](https://pmc.ncbi.nlm.nih.gov/articles/PMC4202343/) - [Psychological stress-induced local immune response to food antigens increases pain signaling across the gut in mice.](https://pubmed.ncbi.nlm.nih.gov/39978560/)