Those coping with ulcerative colitis need to find ways to decrease stress levels. Breathing can help reduce stress and anxiety. When feeling stressed, we usually take shallow breaths instead of using our full lung capacity and breathing slowly and deeply. You should be aware of your breathing as it has a calming effect. Inhale for 5 seconds and fill the torso up with air, then exhale from the lower abdomen for 5 seconds, pressing the navel in towards the spine. Imagine all of your tension and stress leaving your body with each exhalation.
Those with ulcerative colitis need to keep a strong pelvic floor. Kegel exercises strengthen your pelvic floor muscles . The pelvic floor muscles are comprised of the bladder, sphincter and the pubococcyges muscle..
Perform the Kegel 10 times holding for 5 seconds each. Try to do this four times per day. Take a 5-second break between each repetition. It may take several weeks or months to be able to contract your muscles for 5 seconds at a time, or to repeat it 10 times. If you perform the Kegel several times per day, your pelvic floor strength should improve.