Fun Fact #3: Breathe Your Way to a Better Bowel Movement
Did you know that how you breathe on the toilet can actually affect how easily you poop?
When we’re constipated or having difficulty passing stool, our instinct is often to hold our breath, tense our abdomen and push harder.
But sometimes, your body needs exactly the opposite.
Relax your face, relax your base!
Your diaphragm, abdominal muscles and pelvic floor are designed to work together.
As you take a slow, deep breath into your belly, your diaphragm moves downward and your pelvic floor naturally lengthens and relaxes. This can help create the conditions for stool to pass with less straining.
Breathing slowly also encourages your nervous system toward its “rest and digest” state—which is exactly where we want to be when we’re trying to have a bowel movement.
Try this the next time you go:
Put your feet on a small stool so your knees are slightly higher than your hips.
Lean forward and rest your elbows on your thighs.
Now, instead of holding your breath and bearing down, let your belly soften.
Take a slow breath in through your nose, allowing your abdomen to expand.
Then exhale slowly through your mouth—almost as though you’re gently blowing out a candle.
Repeat for a few breaths and give your body a chance to do the work.
One more trick…
Pay attention to your jaw, shoulders and face.
If you’re clenching your jaw, holding your breath and scrunching up your face, chances are you’re creating tension elsewhere too.
So remember our favourite bathroom mantra: Relax your face, relax your base.
Better bowel movements aren’t always about pushing harder.
Sometimes they’re about getting out of your body’s way.
Chantal David, LPN, CT
Natural Nurses | VitaCare