An NHS doctor has shared a straightforward breathing technique that can help alleviate constipation and bloating. The medical professional said it is “surprising” that this method isn’t more widely known, given its swift effectiveness.
Constipation, as defined by the NHS, occurs when you are unable to open your bowels at least three times in a week or less frequently than usual. This condition often leads to straining during bowel movements, stomach discomfort, bloating, and nausea.
Several factors can contribute to constipation, including insufficient fibre intake, inadequate hydration, lack of physical activity, certain medications, and mental health issues like stress, anxiety, or depression. Regardless of the cause, an expert has offered a quick and easy solution.
NHS surgeon Dr Karan Raj, popularly known on social media as Dr Raj, took to TikTok to elaborate. Addressing his over five million followers, he stated: “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.”
The technique involves exhaling air from your mouth for an extended period while using the toilet. You can visualise blowing bubbles or extinguishing a candle to achieve this.
Dr Raj elaborated: “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 likened the technique to the Valsalva manoeuvre, a medical method used to normalise heart rate. Dr Raj explained: “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.”
His advice has been met with appreciation from his followers, with one saying, “Thank you sincerely from a constipated pregnant lady.” Another remarked: “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.