The most effective IBS routine is the one you can keep when everything else goes wrong. Build it small.
Morning
Wake at a consistent hour. Warm water. An unhurried bathroom window. Twenty minutes of gentle practice — asana, then slow pranayama, then a short relaxation. Breakfast at a fixed time, eaten sitting down and without a screen.
Through the day
Lunch at a fixed hour, moderate in size. Water spread steadily rather than in bursts. A ten-minute walk after the main meals. A small snack if the gap to dinner is long.
Evening
A lighter dinner, finished two to three hours before sleep. Ten minutes of breathing practice. Screens off well before bed, and a consistent sleep time.
Keep it honest
Miss a day and simply resume — do not restart from zero. Review every fortnight and change one thing at a time. Steady weeks, not dramatic ones, are the goal.
This website is intended for general health education and wellness information. The information given here is not a substitute for individual medical diagnosis or emergency medical treatment. For any serious, new or persistent symptom, please consult a qualified healthcare professional.