A doctor has revealed a simple breathing technique to relieve constipation and bloating. The NHS surgeon was “surprised” this technique isn’t common knowledge due to its quick results.
Constipation can be an uncomfortable issue. It is defined by the NHS as being unable to poo at least three times during the last week or you’re pooing less often than usual.
This can mean you are straining more when trying to go to the toilet. You may also have a stomach ache as a result and feel bloated or sick.
There are a number of factors that can cause constipation, from not eating enough fibre, not drinking enough or not moving enough.
It can also be a side effect of certain medicines or mental health issues such as stress, anxiety or depression.
Whatever the cause of your constipation, an expert shared a quick and easy way to beat it. NHS surgeon Doctor Karan Raj, who is best known online as Dr Raj, took to social media platform TikTok to explain more.
Speaking to his more than five million followers, he said: “I’m surprised this isn’t common knowledge. If you’re struggling with constipation and straining, then this is one pooping hack that actually works.”
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This technique involves blowing air out of your mouth for a prolonged period of time while on the toilet. To do so you can imagine you are blowing bubbles or blowing out a candle.
Dr Raj continued: “If you pretend to blow bubbles or blow out a candle or make an elongated moo sound like a cow, you’re controlling the exhalation phase of breathing, which activates your vagus nerve. This means more wave-like contractions of your intestines and a good poop coming to a toilet near you.”
He compared the method to a Valsalva manoeuvre, a known medical technique used to return a person’s heart rate to normal. Dr Raj said: “The moo sound and blowing bubbles is a gentle form of a Valsalva manoeuvre. It mimics the same internal physics as squatting but just with less pressure.
“This can help stool move through the colon by increasing the intra-abdominal pressure – good poop physics. All of these look silly, these are actual diaphragmatic breathing techniques which strengthen your gut-brain connection.
“This helps you avoid straining by making sure your pelvic floor muscles are more coordinated, both in contraction and relaxation and your rectum will thank you later when you don’t get haemorrhoids.”
Many of his followers were impressed with his advice with one replying, “Thank you sincerely from a constipated pregnant lady.” Another commented: “Blowing bubbles is advice given to get toddlers to start using a toilet, so it follows it works on adults.”
To alleviate constipation, the NHS recommends you:
- Eat a healthy balanced diet and include fruits that contain sorbitol, such as apples, apricots, grapes (and raisins), raspberries and strawberries
- Drink plenty of water and other fluids and avoid alcohol
- Gradually increase the fibre in your diet
- Add some wheat bran, oats or linseed to your diet.
But if you are constipated and it’s not getting better with treatment, the health body advises speaking to your GP.
